Death Race Row

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthWeighted Pull-ups (Complete 5x2 in 12 min)After each set, complete 25' Overhead DB Walking Lunge 50/35MetconDeath Race (Time)5 Rounds: 15/10 Cal Row 10 Burpees over Rower

Read More

Adderall

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (3x5 @ 65-70-75%)Complete 20 Abmat Situps after each set of Squats.MetconAdderall (AMRAP - Reps)Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65)

Read More

Work It Out

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 (Time)6 Rounds for Time 2 Wall Walks 20 meter Farmers Carry 4 Pullups 20 meter Farmers Carry 6 Devil Press 35/20 DBs Rx+ 70/53, Strict Rx 53/35, Kipping Share KBs by partnering or tripling up and starting on different movements. The walk is quick enough, everyone can share.

Read More

Bel Air

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic WarmupGymnasticsMetcon (Time)12 Rounds For Time 30% Max HSPU -or- 30% Max L-Sit DB PressStrengthPush Jerk (Build to a Heavy Single)In 10 minMetconBel Air (AMRAP - Rounds and Reps)AMRAP 10 40 Double-Unders 20 Dumbbell Hang CJ (50/35) 40 Double-Unders 20/15 Calorie Row

Read More

Belly Jelly

CrossFit Valley Forge - Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Mobility and Dynamic WarmupMetconBelly Jelly (Time)25 Abmat Sit-ups, 25 Cal Row, 10 Power Cleans 20 Abmat Sit-ups, 20 Cal Row, 8 Power Cleans 15 Abmat Sit-ups, 15 Cal Row, 6 Power Cleans 10 Abmat Sit-ups, 10 Cal Row, 4 Power Cleans 5 Abmat Sit-ups, 5 Cal Row, 2 Power Cleans Rx 135/95 RxM 95/65

Read More

Murph

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereMurph “Unpartitioned” (Time)Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Rx 20# Vest Complete each movement before moving on.

Read More

Fancy Pants

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (1x10)Technique Primer: 5 Sets of 1 Tempo Overhead Squat *5s to find bottom position, 2s pause in bottom. Following, build steadily to a 10-Rep Heavy for the day. This will be the only recorded number below.MetconFancy Pants (Time)For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 RxM - 75/45Fancy Pants (Time)For Time: 21 Hang Power Snatches, 200m Run

Read More

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

Read More

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.

Read More

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

Read More