10/27/21

CrossFit Valley Forge – Daily WODWarm-upTake 10 minutes to work on gymnastics skills.MetconMetcon (AMRAP – Rounds and Reps)20 min AMRAP Rx+ 3 Bar Muscle Ups 10 Wall Balls 15 Kettle Bell Swings 53/35 Rx 5 Chest to Bar Pull Ups 10 Wall Balls 15 Kettle Bell...

10/25/21

CrossFit Valley Forge – Daily WODStrength20 Rep Back Squat (1×20)This will be our last session of this cycle. If you feel as though you cannot go heavier perform one set at 50% of the heaviest weight you lifted for 20 reps.MetconMetcon (AMRAP –...

10/26/21

CrossFit Valley Forge – Daily WODOlyPower Clean (1×1)Take 12 minutes to build to a max.Metcon (AMRAP – Rounds and Reps)3 five minute AMRAP’s 6 Power Cleans 155/105 8 Box Jump Overs 12 Cal Row 2:00 rest between roundsPick up where you left off in...

10/29/21

CrossFit Valley Forge – Daily WODMetcon (Time)For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Over Head Squat 105/85 Toes to Bar Assault Bike Cal

10/28/21

CrossFit Valley Forge – Daily WODMetconMetcon (Time)Row 1,000 meters 20 hand-release pushups Row 750 meters 30 hand-release pushups Row 500 meters 40 hand-release pushups Row 250 meters 50 hand-release pushups

10/23/21

CrossFit Valley Forge – Daily WODMetconMetcon (Time)With a Partner for Time 2000m row buy in Then 15 Rounds 5 Deadlifts (225/155) 10 Kettle Bell Swings (53/35) 15 Box Jump Overs (24/20) 20 Burpees