Open Concept

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (6 sets in 15 min)Set #1 – 3 Reps @ 80% Set #2 – 1 Rep @ 83% Set #3 – 3 Reps @ 80% Set #4 – 1 Rep...

Tippy Toes

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconTippy Toes (Time)”Tippy Toes” For Time: 200 Meter Run, 21 CTB Pull-Ups, 21 Burpees 200 Meter Run, 21 Calorie Row 200 Meter Run, 15 CTB...

CrossFit Games Open 20.4

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean...

Happy Halloween!

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...

Over and Out

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (Time)3 Rounds 2 OHS 115/85 4 Pullups 4 C2B 2 BMU 200m RunMetconOver and Out (Time)For Time: 2 Rounds For Time: 8 Power Snatches 8...

Bruiser

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOlyPush Jerk (E2MOM x5)3 Push Jerks Set #1 – 60% of estimated 1RM Set #2 – 65% Sets #3+4+5 – 70-75%MetconBruiser (AMRAP...