W.O.D.

Play Ball

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlySnatch (4x2, then 4x1)Squat Snatch! 2 reps E90s for 6 min from 65%-80%, then: 1 rep E90s for 6 min from 80%-Heavy SingleMetconPlay Ball (Time)3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24″/20″) 30 Wallballs (20/14) Master's Rx 95/65

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Crash Course

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Rounds)8 min EMOM Odds: 20/16 Cal Row Evens: 10 HSPU 8/8 Rounds is Best Score Master’s Rx 16/12 Cal Row 6 HSPUMetconCrash Course (AMRAP - Rounds and Reps)AMRAP 15: 27/18 Cal Row 21 Abmat Sit-ups 15 Pull-Ups 9 Alt DB Clean and Jerks (50/35) Rx+ T2B and C2B

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Freddy Krueger

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (E90s, complete: 8-7-6-5-4-3-2-1)Rx+ 75% Rx 65%MetconFreddy Krueger (Time)21-15-9: Kettlebell Swings (70/53) Lateral KB Burpees

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Iron Mile

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyClean and Jerk (1 EMOM for 10 min)Squat Clean and Split Jerk Start at 50% and build across.MetconIron Mile (Time)For Time: 30 Power Snatches 800m Run 60 Thrusters 800m Run 30 Power Snatches Rx+ - 85/60 Rx - 75/55 Sub 1k Row if needed.

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Babs

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP 8 10 Dubs 3 Bar Muscle Ups 10 Dubs 6 Strict Toes to Bar 10 Dubs 9 Yard HS Walk Subs: Jumping Bar MU K2E HS Holds and Shoulder Taps Pick 1-2 movements and really try to get better. Score isn't important. Its 8 min of progress on a certain movement.MetconBabs (Time)3 Rounds: 15 Chest to Bar Pull-Ups 20 Kipping HSPU 25 Wallballs (20/14) 30/21 Calorie Row

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Walk it Out

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon (Time)10/8 Rounds for Time 1 Wall Walk 10 meter Farmers Carry 2 Pullups 10 meter Farmers Carry 3 Burpees Rx+ 70/53, Strict, 10 RFT Rx 53/35, Kipping, 8 RFT Share KBs by partnering or tripling up and starting on different movements. The walk is quick enough, everyone can share.

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Light Weight!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthSnatch Grip Push Jerk (1 EMOM 8 min)Build across.Snatch Balance (1 EMOM 8 min)Build across.Power Snatch (1 E90s for 9 min)Build across.Snatch Grip Deadlift (1 E90s for 12 min)Build across.

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Down Time

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup Only6 minMetconMetcon (AMRAP - Rounds)EMOM for 6 min Odds: 20/14 Cal Row Evens: 10 HSPU Best score is 6/6 rounds. Master's Rx: 16/12 Cal Row 6 HSPUStrengthPush Jerk (5-4-3-2-1 E2MOM 10 min)Start at 70% and build each set.MetconDown Time (AMRAP - Reps)Ascending Ladder for 7 Minutes: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks 12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks ... Rx+ - 135/95 Rx - 115/80

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Jump Start

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBack Squat (EMOM 6: 6-5-4-3-2-1)Rx+ 75% Rx 65%MetconJump Start (Time)For Time: 60 Double-Unders, 30 Dumbbell Power Snatches 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Toes to Bar 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Dumbbell Power Snatches Rx+ DB - 50/35 Rx DB - 35/20

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Clean House

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconClean House (5 Rounds for reps)5 Rounds of a 4:00 Window: 400 Meter Run 1 Round of "CTB Cindy" Max Squat Cleans 2:00 rest between rounds. Rx+ 135/95 Rx 115/80 Master's Rx 95/65

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