Mighty Ducks

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMighty Ducks (Time)”Mighty Ducks” (Individual Version) For Time: 20 Clean and Jerks (135/95) 400 Meter Run 5 Rope Climbs 400 Meter Run...

Air Conditioning

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOly1 Power Snatch + 1 Squat Snatch (E90s x 8 sets)Hang onto bar.55%-60%-65%-70%- 4×75%+MetconAir Conditioning (Time)On the 5:00 x...

Torn

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upThursday Warmup (No Measure)Warm-up Couch Stretch x1 min each Standing Banded Hamstring Stretch x1 min each Keg Stretch x2 min Butterfly Stretch x30s Pigeon on Floor x1 min each Banded Lat Distraction...

Bar Crawl

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthFloor Press (Build to Heavy Triple)MetconBar Crawl (Time)For Time: 27 Floor Press (95/65) 27 Front Squats 27 Deadlifts Rest 1 Minute 21 Floor...

Fuller Circle

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconFuller Circle (Time)For Time: 25 KBS 53/35 50 Push Press 75/55 125 Double-Unders 1,500 Meter Row 125 Double-Unders 50 Push Press 25 KBS 53/35...

Master Splinter

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (4 Rounds for reps)Capacity Builder In a 1:30 Window: 9 Power Cleans (75/55) 9 Front Squats 9 Push Jerks Time Remaining: Max Chest to Bar...