Ecod

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOly1 Power Clean + 1 Low Hang P. Clean (E90s x 6)On the 1:30 x 6 Sets: 1 Power Clean 1 Low-Hang Power Clean Sets 1-3: 40-50-60% of 1RM Clean Sets 4-6:...

Snake Bite

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (4 Rounds for reps)4 Sets, Not For Time: 60 Double Unders 1 Max Set Unbroken Ring or Bar Muscle-ups up to 5 Rx+ Unbroken RxM Elevated...

Jelly

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconJelly (Time)5 Rounds: 400 Meter Run 30/24 Calorie Row 30 Wallballs (20/14)

Gut Feeling

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconGut Feeling (AMRAP – Rounds and Reps)AMRAP 16: 12 Hang Power Cleans (115/85) 12 Burpee Box Jump Overs (24/20) 12 Push Jerks 12 Pullups Rx+...

Whew!

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upThursday Warmup (No Measure)Warm-up 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...