Mighty Ducks

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMighty Ducks (Time)”Mighty Ducks” (Individual Version) For Time: 20 Clean and Jerks (135/95) 400 Meter Run 5 Rope Climbs 400 Meter Run...

Air Conditioning

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOly1 Power Snatch + 1 Squat Snatch (E90s x 8 sets)Hang onto bar.55%-60%-65%-70%- 4×75%+MetconAir Conditioning (Time)On the 5:00 x...

Torn

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...

Bar Crawl

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthFloor Press (Build to Heavy Triple)MetconBar Crawl (Time)For Time: 27 Floor Press (95/65) 27 Front Squats 27 Deadlifts Rest 1 Minute 21 Floor...
Ron Lockhart

Ron Lockhart

Sports and competition have been a part of Ron’s life from a young age.  In high school Ron was a member of the variety baseball, basketball and soccer teams serving as captain of the soccer team.  In college Ron decided to focus on soccer, starting as...