CrossFit Valley Forge – Daily WOD
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**