W.O.D.

Pre-Game

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x90s each Banded Hamstring Hold x60s each Banded Overhead Distraction x45s Calf Stretch x30sMetconMetcon (No Measure)3 Rounds (low intensity) 3 Slow Wall Squats 3 Inchworms 3 Russian Baby Makers 3:00 Bike, Row, or Run: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges w/ DB 30 Double-Unders *Rest :30s between efforts. 3:00 Bike, Row, or Run: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds

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Pre-Open Wednesday Primer

CrossFit Valley Forge - Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)Wednesday Primer 3 Rounds For Time: 15/9 Cal Row + 8 DB Power Snatches 50/35 10 Box Jump Overs + 5 CTB Pull-Ups 15/9 Cal Row + 8 KBS 50/35 10 Box Jump Overs + 8 Deadlifts (225/155) RxM - Pullups, 155/105Rest 5 min before Metcon #2. If you're tired from the week, stop here and complete extra mobility.After PartyMetcon (Time)E4MOM for 3 sets: Run 400m 10 WB 20/14 10 HR Pushups Score slowest time

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The Prince

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconThe Prince (Time)5 Rounds For Time, resting 1:00 between efforts: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row RxM - 75/55Rest 6 min and Start 2nd MetconMetconMetcon (Time)2 Rounds: 600m Run (800m Row) 10 Pausing Overhead Squats (95/65) 10 GHDSU (20 Abmat Situps) 10 Hip Extensions (20 Supermans) RxM - 75/55 Rx+ 3 Rounds

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To Retest or Not to Retest 19.4

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches

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Saturday

CrossFit Valley Forge - Daily WODMetcon (AMRAP - Rounds)EMOM x 16 Min 1: 15/12 Cal Row Min 2: 40 Dubs Min 3: 12/9 Cal Bike Min 4: 5 Front Squats Squat %: 1 - 65% 2- 67% 3/4- 69-75%

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CrossFit Open 19.4

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

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Pre-Game

CrossFit Valley Forge - Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Elevated Couch Stretch x90s each Banded Hamstring Hold x60s each Banded Overhead Distraction x45s Calf Stretch x30sMetconMetcon (No Measure)--- Part #1 --- 4:00 Bike, Row, or Run: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace --- Part #2 --- 2 Rounds (low intensity): 3 Slow Wall Squats 4 Inchworms 5 Russian Baby Makers --- Part #3 --- 3 Rounds (moderate intensity): 5 Suitcase KB Deadlifts (each side) 30 Double-Unders 10 Russian Kettlebell Swings 20 Double-Unders 10 Hollow Rocks --- Part #4 --- 3 Rounds (low intensity): 4 Scap Pullups

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Pre-Open Wednesday Primer

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPause Back Squats (6x1 in 10 min. Build up to 70%. )3s Pause at bottom of squatMetconMetcon (AMRAP - Rounds)Wednesday Primer "Complete each section every 2:00" x 3 Rounds (18:00): A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats B) 15/12 Calorie Row, 15 Sit-Ups C) 15/12 Calorie Row, 7 Thrusters, 7 Pull-Ups Rx Barbell 75/55 Rx+Barbell -GHDSU, C2B, 95/65 RxM 65/45 Best score is 9/9 rounds.

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BedTime

CrossFit Valley Forge - Daily WODMonday and Tuesday continue to be our biggest training days. Today brings us some more Lat work/ Skill work on the Rings. If you have BMU, attempt to get a few, if not, continue working on those Pullups. On the rings, do NOT max out your reps! We continue to work on those Bar Facing Burpees and pair that with DT. Be careful, this one might trick you. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (3 Rounds for reps)On the 3:00, 6:00, and 9:00: 15/12 Calorie Row 40 Double-Unders 6-10 Chest to Bar

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To Retest or Not to Retest 19.3

CrossFit Valley Forge - Daily WODHello Hello! Today we look at retesting 19.3 or we look at moving on with our week! Either way, we have quite the test for you. The programmed workout is still short enough that you can judge a friend so don't worry about that. If you're not retesting 19.3, we will focus on your Lats, your Olympic lifts, and your Legs. Today is a great day to hit it hard before backing it down towards the end of the week. Get after it today!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Reps)AMRAP 15

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