Chips Ahoy

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)On the 2:30 x 4 Sets: 50' Barbell Overhead Walking Lunge Build to Max WeightMetconChips Ahoy (Time)For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Chest to Bar Pull-Ups RxM: Pullups, 95/65

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Hangnail

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (3-1-3-1-3-1)3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85%MetconHangnail (AMRAP - Rounds and Reps)AMRAP 20: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Barbell-Facing Burpees 15 Deadlifts (205/145) Alt DB Hang C&J by 5 Left, 5 Right, until finished. Rx+ 245/165 RxM 165/110; 35/20

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Time to Get Your Sweat On

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Couch Stretch x1 min each Standing Banded Hamstring Stretch x1 min each Keg Stretch x2 min Butterfly Stretch x30s Pigeon on Floor x1 min each Banded Lat Distraction x30s each Banded Jerk Hold x30sMetconMetcon (AMRAP - Reps)20 Min AMRAP Max Cal Row Every 5 Minutes (4 Sets): 5 Strict Pull-ups 40s Plank 50' Singe Arm Farmers Carry (Each) (Max Weight) 20s Side Plank Hold each side *Run a 20 min Up Clock. At 0:00, start with Pullups.Modify Stict Pullups to Strict Banded Pullups. If you break during Planks, continue accumulation on

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Legs…G’bye

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Time)For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) Time Cap: 10 minMetconIHop (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30/24 Calorie Row 5 Power Cleans 5 Hang Squat Cleans 5 Squat Cleans Rx 135/95 Rx+ 155/105 RxM 115/80Stagger start on Dubs and Power Cleans if needed.

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Tabata That!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthShoulder Press (5x3, Build to a Heavy Set of 3 over 5 sets)**Must complete 8 Pushups (Weighted if possible) after each set. Partner can help balance plates on back if needed. Finish in less than 15 min. Score Weighted Pushups in comments.MetconMetcon (4 Rounds for reps)4 Rounds of 20s On, 10s Off Bar Muscle Ups HSPU Chest to Bar Pull-ups Toes to Bar Rowing Calories Devil Press (35/20)

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Hit and Run

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 75% of 3 Rep Max Back SquatMetconHit and Run (Time)"Hit and Run" 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (50/35) 21 Single Dumbbell Squats (50/35) Rx+ (70/50)Goblet squat style

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31 Heroes

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetcon31 Heroes (AMRAP - Rounds and Reps)"31 Heroes" AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs (15') 11 Box Jumps (30/24) 400 Meter Wreck Bag Run (50/35) Run counts as 1 rep per 100m.

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Blockbuster

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupWeightliftingPower Clean (Heavy Set of 10 TnG)MetconBlockbuster (3 Rounds for reps)"Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Row Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Row Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Row Max Rounds of "The Chief" (175/125)

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Tabata This!

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 (5 Rounds for reps)EMOM 20: Double Tabata (40 Seconds On / 20 Seconds Off): Minute 1: Cal Row Minute 2: Russian Kettlebell Swings (53/35) Minute 3: Pushups Minute 4: Double Unders Minute 5: AbMat Sit-ups Count reps for each round.Oops! 4 ROUNDS FOR REPS!

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Optimus Prime

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (Heavy 6-4-2 in 12 minutes)In 12 minutes, complete heavy sets of 6, 4, and 2 reps.MetconOptimus Prime (AMRAP - Reps)AMRAP 10: Max Wallballs *Every Minute on the Minute – 5 Deadlifts Rx 185/135 Rx+ (225/155) Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

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