Hot and Heavy

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconHot and Heavy (Time)5 Rounds For Time: 15/12 Calorie Assault Bike 12 Toes to Bar 9 Power Cleans 6 Power Snatches Round 1: 95/65 Round 2: 115/85...

Outside the Box

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 SECONDS STAND UP Sets 1-3:...

Aren’t you witty?

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

Low Tide

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetcon (Weight)6 Sets: 1 Tempo Clean Pull 1 Clean Pull 1 Power Clean Sets 1-2: 70% Set 3-4: 75% Sets 5-6: 80% Tempo Clean Pull is 5s up to...

Little Dipper

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPush Press (10RM)Warmup with 5 sets of 4-6 reps building across.MetconLittle Dipper (Time)21-15-9: Push Jerks (95/65) Lateral Barbell Burpees Rx+...

Competitor’s Work

CrossFit Valley Forge – Masters CompView Public WhiteboardMetcon (Weight)A. Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) B. and C. Daily WodMetcon (Time)D. 3 Sets For Quality: :20...