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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Bartender

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOly1 Power Snatch + 2 OHS (Build to a Heavy Complex E2MOM x5)Set #1 - 60% Set #2 - 65% Set #3+4+5 - Build to a heavy complex for the day.MetconBartender (AMRAP - Rounds and Reps)AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx Barbell - 95/65 Rx+ Barbell - 115/85 RxM Barbell - 85/55

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Helen

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsHandstand Push-ups (1 x Max Set)DB Strict Press (1 x Max Set)Seated DB Strict PressStrict Pull Ups (1 x Max Set)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Escape From Wonderland

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Build to a Heavy Triple)3 @ 75% 3 @ 80% 3 @ 85% *From here, call it good or attempt one final setMetconEscape from Wonderland (Time)3 Rounds: 75 Double-Unders 50 Air Squats 25/18 Calorie Row

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Rush Hour

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlySnatch DL + Low Hang Power Snatch (Build to a Heavy complex every 1:30x7)Perform Snatch Deadlift up to pocket with lockout and glute squeeze. Then lower down to ALMOST touching the floor and come back up for a power snatch.MetconRush Hour (Time)On the 4:00 x 4 Rounds: 12/9 Cal Row 9 Barbell-Facing Burpees 6 Power Snatches Rx+ - 135/95# Rx - 115/80# Rx Masters - 95/65# Score slowest round.

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Mike G the OG

CrossFit Valley Forge - Daily WODToday we celebrate the life and ongoing presence of Mike Gigliotti. He has been a fantastic member here for multiple years, so much so, we are naming a Wod after him. His fun-loving attitude is contagious and we absolutely love having him as a member. He is a previous Athlete of the Month and consistently places Top 3 in the Regional Photoshop Olympics held every year at the Wells Fargo Center. Mike G, this one is for you.View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMike G the OG (Time)Mike G the OG For Time: 400m

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Core It Up

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: 21-18-15-12-9: Burpees to a 45# Plate GHD Sit-Ups Cal Row Pausing Hip Extensions **Finish each round with a 200m Run** Time Cap: 25 min Pause for 1s at the top of each Hip Ext. Scale GHDSU to Abmat Situps x2

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Chest Hair

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyGymnasticsMetcon (Time)5 Rounds for Time: A. 50% of Max Strict HSPU Unbroken (or 50% of Max L-Sit DB Press) B. Build each set of Thrusters to a Heavy Triple by the 5th round. 15 Min Time CapScore Thrusters Heavy Triple in Strength below.StrengthThruster (1x3)MetconChest Hair (Time)For Time: 25 Thrusters (75/55) 400 Meter Run 25 Pull-Ups 400 Meter Run 25 Thrusters (75/55) Rx+ (95/65), CTB Time Cap: 15 Min

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The Good Life

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthDeficit Deadlift (6x2 - (Hand Release) Keep sets between 50-70%)2-3" Deficit: Stand on one 15#/ 25# plate.The goal here is to get better at a new and tougher movement.MetconThe Good Life (Time)3 Rounds: 500 Meter Row 12 Burpees 15 DB Snatches (50/35) 18 Box Jumps (24″/20″)

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High Heels

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (No Measure)For Quality: 2 Pause Back Squat @ 55% 25 GHDSU 5 BMU 2 Pause Back Squat @ 60% 20 GHDSU 3 BMU 2 Pause Back Squat @ 65% 15 GHDSU 1 BMU Scaled: X2 Abmat Sit-ups X4 C2B 16 Min Time CapScore your Pause Back Squats belowPause Back Squats (1x2)3s Pause at bottom of squatMetconHigh Heels (Time)For Time: 1-2-3-4-5-6-7-8-9-10: Hang Squat Snatches (95/65) After each round, 30 Double-Unders RxM 75/55

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