You and Me: The Fitness 50s

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)With a partner! For Time: Buy-in: 1000m Row (Switch every 250m) 50 Burpees 50 Air Squats 50 Hollow Rocks 50 Push-Ups Cash Out: 1000...

Tommy Mac

CrossFit Valley Forge – Daily WODView Public WhiteboardWarmup (No Measure)Mobility and Dynamic WarmupWarm-upMetconTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12...

Recover This!

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...

Biltmore

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (6 Rounds for weight)Beast Builder On the 1:30 x 6 Sets: Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3: 11...

Black Rose

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (AMRAP – Reps)On the 1:30 x 5 Sets: 1 Set of Strict Handstand Push-upsMetconMetcon (Weight)On the 4:00 x 5 Rounds: 50 Double Unders...

Black and Tan

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Complete the rep scheme in 13 min)Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00): 7 Reps @ 85% Set 3 (On the 4:00): 5...