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...
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)
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...
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...
CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPause Overhead Squat (10×1 in 15 minutes)Pause 2 seconds at the bottom to confirm positioning.Start at 40% and end at 60%MetconNancy...
