Double Down

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (Time)For Time: 100 DU, 50 Sit-Ups, 400m Run 80 DU, 40 Sit-Ups, 400m Run 60 DU, 30 Sit-Ups, 400m Run 40 DU, 20 Sit-Ups, 400m Run 20 DU, 10...

Cast Away

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (AMRAP – Rounds and Reps)”Castaway” AMRAP 20: 4 Strict Pull-ups (8 Underhanded Bent Over Rows w/ 2s Pause at top) 8...

Kevlar

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (AMRAP – Reps)”Kevlar” AMRAP 15: 3 Front Plank Pushups 3 Lawnmowers each 3 Turkish Sit-Ups 3 Weighted Glute Bridges...

Rancy

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (Time)”Rancy” 5 Rounds For Time: 400m Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell OHS *Power Snatches change...

Kalsnew

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and WarmupMetconMetcon (Time)”Kalsnew” For Time: 100 Alternating DB Clean and Jerks *OTM – 5 Burpees over DB *Start with 5 burpeesMetcon...

Dizzybat

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Daily Mobility and ActivationMetconMetcon (AMRAP – Rounds and Reps)”Dizzybat” AMRAP 18: 60 Double-Unders 30 Dumbbell Reverse Lunges 15 Reverse Burpees (or 15 Alt...