Joker

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (End with Heavy Single)1 Sets of 5 - 70% 3 Sets of 3 - 73-76-79 5 Sets of 1 - 82-85-88-X-X *After each set, 25' HS Walk Practice *Or 15s HS HoldMetconJoker (Time)For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2

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Wrecking Crew

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min each Keg Stretch on WB with KB 2x1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min Dynamic WarmupMetconMetcon (AMRAP - Reps)Partner Up! On a 16: 00 clock, 3 Rounds: 20 Burpees 200 Meter KB Run (together) 20 Box Jumps 24/20" 200 Meter Run (together) 20 Calorie Row then for remaining time, Max Weighted Abmat Situps 20/14# WB, all the while partner is holding Plank. Rx - 24/16 KB Score Max Weighted Abmat Situps.

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Dirt Nap

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHang Clean (End with Heavy Single )On the Minute x 5: 2 Hang Squat Cleans @ 60% 2 Hang Squat Cleans @ 65% 2 Hang Squat Cleans @ 70% 1 Hang Squat Clean @ 75% 1 Hang Squat Clean @ 80% Rest 1:00 On the Minute x 5: 1 Hang Squat Clean, building in load.MetconDirt Nap (Time)3 Rounds: 15 Hang Squat Cleans 15 Lateral Barbell Burpees Rx 115/85 RxM 95/65Accessory WorkMetcon (Time)3 Rounds 15 Pushups 10 Glute Bridges 15 Hip Ext

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Nicole

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (Time)10 Sets For Time: 30% Max Strict HSPU -or- 30% Max L-Sit DB Press For example, if my strict hspu were 6, I would do 10 sets of 2 for time. These sets must be unbroken so make sure you get ample rest in between because if you fail, the set doesn't count.Time Cap: 15 minMetconNicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-upsScore your total Unbroken Pullups from each set across the 20 min time frame. Your score might look like: 0

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Hot Air

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Every 2 min x6 sets)3 @ 75% 1 @ 85% 3 @ 78% 1 @ 88% 3 @ 81% 1 @ 91%MetconHot Air (Time)On the 5:00 x 5: 30 Air Squats (to a WB) 20/15 Calorie Row 3 Power Snatches 2 Overhead Squats 1 Squat Snatch Rx+ 155/105 Rx 115/80 RxM 95/65 Record your slowest time.

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Buzz Light Year

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBuzz Light Year (Time)3 Rounds: 400m Run 15 Barbell-Facing Burpees 3 Rope Climbs (15') … Directly into… 10 Power Clean and Jerks (135/95) 10 Power Clean and Jerks (155/105) 10 Power Clean and Jerks (185/125)

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Fight Club

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconFight Club (3 Rounds for reps)3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Cal Row Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″

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Partner Time!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Couch Stretch x2 min each Pigeon on Floor x1 min each Straddle Pose x1:30 Wrist Stretch x30s Banded Hamstring Holds x1 min Overhead Banded Distraction x45s Pec Stretch x30s Dynamic WarmupMetconMetcon (Time)In Teams of 2: 1 Round 50 DB Burpees (both DBs) 2 Rounds 50 Dubs 50 Alt DB Snatches, then: 2 Rounds 50 Wall Balls 20/14 50 DB STOH (both Dbs), then: 1 Round 50 DB Curtis P's (both Dbs) Rx 35/20 (or 15s) Rx+ 50/35 One works, one rests. Each team needs 2 DB's. 1 Curtis P =

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Bar Star

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon800m Run (Time)Max Effort 800m RunNot max effort. Think 80-90%. Wear a vest if you'd like.MetconBar Star (Time)For Time: 21 OHS (65/45)(95/65) 21 HSPU 21 Deadlifts (135/95)(185/135) 15 OHS (95/65)(135/95) 15 HSPU 15 Deadlifts (185/135)(255/165) 9 OHS (135/95)(185/125) 9 HSPU 9 Deadlifts (225/165)(305/185) (Rx)(Rx+) One bar. Change your own weights.

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Undercover

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOly3 Pause Power Clean (6x2 in 12 min)2s Hold at: Knee, Pocket, CatchSet #1 - 60% Set #2 - 65% Sets #3+4+5+6 - Build to a heavy.MetconUndercover (Time)3 Rounds: 15 Power Cleans (115/85) 20 HR Pushups Into 2 Rounds: 15 Bar Facing Burpees 75 Double-Unders Into 1 Round: 50/35 Cal Row

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