Round-a-bout

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (Time)”Round-a-Bout” For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders 50 Hand Release Push-ups 100...

Yoga!

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

Bergeron DBeep Test

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (AMRAP – Reps)”Bergeron DBeep Test” On the Minute For As Long As Possible: 7 Single Dumbbell Goblet Thrusters 7...

Tiger Balm

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (AMRAP – Rounds and Reps)”Tiger Balm” AMRAP 20: 200 Meter Run 7 Dumbbell Power Clean and Jerks 40 Double UndersMetcon...

Barbs

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (Time)”Barbs” 3 Rounds: 10 Strict Pull-ups 20 Push-ups 30 Sit-ups 40 Jumping Lunges 30 Sit-ups 20 Push-ups 10 Strict Pull-ups...