11/20/21

CrossFit Valley Forge – Daily WODMetconMetcon (AMRAP – Rounds and Reps)25 minute AMRAP With a partner 30 Cal Row 20 Box Jump Overs 10 Clean and Jerks 115/75Break up reps however you like

11/2/21

CrossFit Valley Forge – Daily WODGymnasticsWarm-up (No Measure)Select either pull ups, chest to bar pull ups or muscle ups and perform a 8 EMOM of 3-5 reps. The reps should be completed unbroken so make sure to choose a movement that allows you to accomplish...

11/5/21

CrossFit Valley Forge – Daily WODStrengthClean Grip Deadlift (3×5)Perform the deadlift with a clean grip meaning with an overhand grip. Build over the three sets.Metcon (AMRAP – Reps)Three 5 Min AMRAPs in 25 Min 0:00 to 5:00 Buy in: 20/18 Cal AB Then...

11/1/21

CrossFit Valley Forge – Daily WODStrengthPaused Front Squat (4×6)2 second pause at the bottom. You will build over the four sets. Make sure you are not going to failure on your last set. Leave at least one extra rep in the tank.You’re Not The Chief...

11/3/21

CrossFit Valley Forge – Daily WODOlyHang Clean + Clean (2 reps Every 90 Seconds for 8 Rounds)Choose a weight that is roughly 60% of your 1 rep squat clean. Please error on the lighter side. We will be builing over the weeks.Metcon (Time)21-15-9 Calorie Row...

10/30/21

CrossFit Valley Forge – Daily WODMetconMetcon (AMRAP – Rounds)EMOM (with a partner) 20 minutes 6 Deadlifts 225/185 6 Burpees While Partner Hangs from Pull Up Bar