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CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (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. Round 1 = 22 reps, Round 2 = 19 reps, etc…Each round coincides with the weights below in order.

Rx

Male Pounds – 95-115-135-115-95

Female Pounds – 65-85-95-85-65

Rx+

Male Pounds – 155-185-225-185-155

Female Pounds – 105-125-145-125-105

RxM

Male Pounds – 75-85-95-85-75

Female Pounds – 45-55-65-55-45

Metcon

Double Header (Time)

For Time:

25 Single DB Box Step Ups 50/35#

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

25 Single DB Box Step Ups 50/35#

Rx+ GHDSU

Time Cap: 25 min.

**Add one sec for each rep missed after 25 minutes**