Fish Out of Water

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)EMOM 12 Odds: 3 Front Squats Evens: 6 Back Squats 60% of 3RM Back SquatMetconFish Out of Water (Time)For Time: 2K Row Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats Rx+ 155/105 Rx 135/95 RxM 115/85 Stagger start if needed.

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Shake Weight

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconShake Weight (Time)3 Rounds: 800m Run 21 Toes to Bar 30 Dumbbell Power Snatches (50/35)

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Holleyman

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

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Nice Try

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Couch Stretch x1 min each Banded Hamstring Stretch x1 min each Keg Stretch x2 min Pigeon on Floor x1 min each Banded Lat Distraction x30s each Banded Jerk Hold x30sMetconNice Try (AMRAP - Reps)In 18 minutes, move up the ladder as far as you can in the "12 Days of Christmas" order. AMRAP 18 3 Wall Balls (20/14) 6 Pullups 9 Air Squats 12 Toes to Bar 15 Burpees 18 Abmat Sit-ups 21 Pushups 24 Chest to Bar Pullups 27 Dubs 30 HSPU For example: 3 WB. 6 Pullups, 3 WB.

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Nancy

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPause Overhead Squat (10x1 in 15 minutes)Pause 2 seconds at the bottom to confirm positioning.Start at 40% and end at 60%MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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Water Break

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPower Clean + Hang Power Clean (E90s x 5 sets)Start at 50% and end at 70-75%MetconWater Break (3 Rounds for reps)"Water Break" Part #1 AMRAP 4:00 15 Hang Power Cleans (95/65) 15 Lateral Burpees Over Rower 15 Calorie Row Rest 4:00 "Water Break" Part #2 AMRAP 4:00 12 Hang Power Cleans (115/85) 12 Lateral Burpees Over Rower 12 Calorie Row Rest 4:00 "Water Break" Part #3 AMRAP 4:00 9 Hang Power Cleans (135/95) 9 Lateral Burpees Over Rower 9 Calorie Row Rx+ 27-21-15 rep scheme

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Jack Daniels

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPause Front Squat + Front Squat (Complete 5 sets in 10 min)3s Hold at bottom of Front SquatStart at 60% and end at 70%MetconJack Daniels (Time)Rx For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups Time Cap: 15 min Rx+ For Time: For Time: 1,000 Meter Run 30 Squat Snatches (115/85) 21 Bar Muscle-Ups Time Cap: 18 min

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Karen

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (1x3)In 10 min, complete: 3 Reps @ 60%, 1 Rep @ 70% 3 Reps @ 65%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 10:00 to build to a heavy triple for the day.MetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#

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El Nino

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyStrengthDeadlift (1x1)In 10 minutes, complete: 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% 3 reps @ 70%, 1 Rep @ 85% Now take 10:00 total to build to a heavy at each, in this order: 1. Heavy Single 2. Heavy 10-RepDeadlift (1x10)In 10 minutes, complete: 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% 3 reps @ 70%, 1 Rep @ 85% Now take 10:00 total to build to a heavy at each, in

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Running on Air

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)For Time: 10 Wall Balls + 200m WB Run (20/14) 20 Wall Balls + 200m WB Run (20/14) 30 Wall Balls + 200m WB Run (20/14) ...Directly Into... 200m Run + 10 Cal Row 400m Run + 20 Cal Row 600m Run + 30 Cal Row Time Cap: 25 min

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