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...

Fancy Pants

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (1×10)Technique Primer: 5 Sets of 1 Tempo Overhead Squat *5s to find bottom position, 2s pause in bottom. Following, build...

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,...

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 2×1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min...

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...