We Work

CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

We 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 Round (30’s) – 155/105 (50 lb bag) 175/125

Teams must run together, sharing the single KB as they see fit. Athletes can change the weights before the run and then catch up with their team. Must enter gym together as a team.

We Work (Solo) (Time)

4 Rounds:

200m KB Run

200m Run

15 Deadlifts

12 Front Squats

9 Push Jerks

KB – 50/35 lb

1st Round – (115/85)(95/65)

2nd Round – (135/85)(115/85)

3rd Round – (155/105)(135/95)

4th Round – (175/125)(155/105)

(Rx+)(Rx)