Resolve

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...

Five Below

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (3 Rounds for reps)”Five Below” AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell...

Flex Seal

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)16 Rounds: 20 Seconds Double Dumbbell Deadlifts 10 Seconds Rest 20 Seconds Glute Bridges 10 Seconds RestAfter Party5k Run (Time)Max...

Murph!

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy...

Gone in 60 Seconds

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (Time)2 Rounds: 30 Single Dumbbell Step-Back Lunges 20 Single Dumbbell Alternating Power Snatches 10 Burpees *On the Minute: 20 Double...