We Work

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconWe Work (Time)Teams of 3 4 Rounds, with a 30:00 Time Cap: 800m Team KB Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team KB Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team KB Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Team KB Run 30 Deadlifts 30 Front Squats 30 Push Jerks KB - 50/35 lb 1st Round (60's) 95/65 (50lb bag) 115/85 2nd Round (50's) - 115/85 (50lb bag) 135/95 3rd Round (40's) - 135/95 (50lb bag) 155/105 4th

Read More

Scarface

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (Complete a 10RM in 10 min)MetconScarface (Time)For Time: 2 Rounds: 8 Power Snatches (155/105)(115/85) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (135/95)(95/65) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (115/85)(75/55) 8 Bar Facing Burpees (Rx+)(Rx)

Read More

Strength Day

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 x30sStrengthTreat today's Strength portion as more of a warmup and technique/mobility session. Keep yourself below 80% unless you're feeling perfect.Sots Press (Complete 3x5 in 5 min)Snatch Balance (Complete 3x3 in 5 min)Squat Clean Thruster (Complete 3x1 in 5 min)OlyBuild to a Heavy Single Snatch and Clean & Jerk in 15 minSnatch (Heavy Single)Clean and Jerk (Heavy Single)

Read More

Meter Maid

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBeast Builder V1 (Weight)On the Minute x 6: Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 - 4 Hang Squat Cleans + 3 Push Jerks Min #4 - 3 Hang Squat Cleans + 4 Push Jerks Min #5 - 2 Hang Squat Cleans + 5 Push Jerks Min #6 - 1 Hang Squat Clean + 6 Push Jerks Barbell Loading - 55% of 1RM Clean and JerkMetconMeter Maid (Time)For Time: 200m Run,

Read More

Sculpted Shoulders

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetcon2k Row (Time)Max Effort 2k RowMetconMetcon (Time)For Time, with a 18:00 Time Cap: 40 Handstand Pushups 40 HR Pushups *On the 0:00, and every 2:00 thereafter: 8/6 Cal Row Rx+ Strict HSPU and Kipping HSPU Modified: 40 HR Pushups and 40 L-Sit DB Press Stagger starts by 1 min if needed.

Read More

Tailspin

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back SquatMetconTailspin (AMRAP - Rounds and Reps)AMRAP 14: 15 Thrusters 95/65 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders

Read More

Mind Eraser

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMind Eraser (AMRAP - Rounds and Reps)AMRAP 20: 7 Power Cleans 7 Burpees 7 Sumo Deadlift High Pulls Rx 115/85 Rx+ - 135/95 RxM 95/65

Read More

BFF

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 50-60% of 1RM SnatchThis complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)MetconBFF (AMRAP - Rounds and Reps)Teams of 2 Ascending Ladder for 25 Minutes 3-6-9-12-15… Row Calories Kettlebell Swings (53/35) Wallballs (20/14) Partner completes

Read More

Walk it Out

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 x30sMetconMetcon (Time)800m Run 3 Rounds: 15 Air Squats 10 HR Pushups 5 Strict Pullups 400m Run 2 Rounds: 15 Air Squats 10 HR Pushups 5 Strict Pullups 200m Run 1 Round: 15 Air Squats 10 HR Pushups 5 Strict Pullups

Read More

Double Header

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (5 Rounds for reps)All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks 1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks :30s On, :30s Off - Deadlifts :30s On - Push Jerks Add up your DL and Jerks from each round. You'll enter five scores for the workout.

Read More