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”...

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...

Karen

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (1×3)In 10 min, complete: 3 Reps @ 60%, 1 Rep @ 70% 3 Reps @ 65%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80%...

El Nino

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyStrengthDeadlift (1×1)In 10 minutes, complete: 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% 3 reps @ 70%, 1 Rep @ 85% Now...

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