Lead Foot

CrossFit Valley Forge – Daily WODRepeating a Wod today from the past! Check to see if you have a score to beat!View Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (2 Rounds for reps)0:00-5:00 3 Strict Handstand Push-ups...

Power Move

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (3 Back Squat Waves in 19:30)In 4:30 or less, complete: Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3...

Hot and Heavy

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconHot and Heavy (Time)5 Rounds For Time: 15/12 Calorie Assault Bike 12 Toes to Bar 9 Power Cleans 6 Power Snatches Round 1: 95/65 Round 2: 115/85...

Outside the Box

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 SECONDS STAND UP Sets 1-3:...

Aren’t you witty?

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upThursday Warmup (No Measure)Warm-up Couch Stretch x1 min each Pigeon on the Floor x1 min each Butterfly Stretch x30s Frog Stretch x1 min Banded Hamstrings x30s each direction Standing Banded Hamstring...