Piggy Back

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconPiggy Back (Time)Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 Single Arm DB Deadlifts...

Jack

CrossFit Valley Forge – Daily WODThis will be the beginning of a De-Load week to allow people to start to heal from the Open and prepare for the CrossFit Total on Friday.View Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPush...

Bermuda Triangle

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)3 Rounds 200m KB Run 53/35# 20 Toes to Bar 15 KBS 53/35# 10 Deadlifts 225/155#

My Fitness Pals

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP – Rounds)On the Minute x 35 (5 Rounds): Minute 1 – 50 Double-Unders Minute 2 – 200m Run Minute 3 – 20 Abmat...

High Noon

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (EMOM 10)On the Minute x 10: Minutes 1-5 – 1 Pausing OHS(3s) + 1 OHS Minutes 6-10 – 1 OHS Set #1 – 50% of...

Competitor’s Work

CrossFit Valley Forge – Masters CompMetcon (No Measure)Retest of 20.4 or Daily Wod