Wednesday Primer

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (3 Rounds for reps)”Wednesday Primer” 3 Rounds (18:00 total): AMRAP 2: 6 HSPU 9 Pull-Ups Max Calorie Row … Rest 1:00 then…...

Child’s Play

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPause Back Squats (5×3 in 12 min)3s Pause at bottom of squatSet #1 – 30% of 1RM Back Squat Set #2 – 35% Set #3 –...

Point Break

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP – Rounds)EMOM 10 20 Dubs 1-2 Power Cleans Build across starting at 60%Power Clean (10×2)MetconPoint Break (AMRAP...

Mind Control

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPause Front Squat + Front Squat (Build to a Heavy Complex in 6 sets)3s Hold at bottom of Front SquatMetconMind Control (Time)”Mind...

CrossFit Open 20.1

CrossFit Valley Forge – Daily WOD Check out https://games.crossfit.com for the workout!View Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95...