Cind-erella

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconCind-erella (Time)4-3-2-1 Wall Walks Minute Row (For calories) Rounds of “Modified Cindy” 1 Round of “Modified Cindy”: 5...

Ninja Turtle

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconNinja Turtle (Time)6 Rounds, Every 4 Minutes: 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (155/105) 12 Single DB OHS (6 L + 6 R) 35/20 Rx+ 225/155...

Kelly Rowland

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconKelly Rowland (Time)For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps...

Beef Jerky

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPush Jerk (5×3)In 10 minutes, complete: 3 Push Jerks x 5 sets Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 70% Set 5:...

Heartburn

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...