Part Time

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (AMRAP – Rounds and Reps)AMRAP 9 5 HSPU 5 Toes to Bar 1 Walk Walk 3 Chest to Bar Pullups 3 Pullups 1 Wall Walk 5 Ring Dips 5 Knees...

Air Fryer

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Complete in 20 min)Back Squat Waves Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 1 Reps @ 98% 3 Minutes Rest Set 4: 4...

Bike Drop

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconBike Drop (Time)”Bike Drop” (Individual) For Time (30 Minute Cap): 25/18 Calorie Bike 25 Power Snatches (75/55) 25 Thrusters (75/55)...

Partner This Up

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...

Airplane Mode

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPush Press (4×6 E2MOM)Increase from last week by 2-4%MetconAirplane Mode (Time)”Airplane Mode” 2 Rounds: 50/35 Cal Bike 1,000...

Zoolander

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOlyMetcon (Weight)On the 1:30 x 5: 1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set...