W.O.D.

Twenty Something

CrossFit Valley Forge - Daily WODHeeeyyyyoooo! Its Fri-Yayyyyeee! Open Workout Time! Today is something serious. We get after two heavy lifts within 16 minutes after a solid warmup. Then we jump right into Twenty Something, a repeat workout from 9/21! Check out your time and lets crush it. Figure out how to break down your rounds by time so that you can stay slightly ahead of pace to PR! Lets gooooooo!!!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPower Snatch + Hang Power Snatch (Build to 1RM in 8 min)Must hang onto bar.Power Clean + Push Jerk (Build to 1RM in

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No, You Go

CrossFit Valley Forge - Daily WODMy thoughts... This one might hurt today! Make sure to follow the rules. And the After Party may be completed in, at the end of, or after class. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x60s Floor Pigeon Stretch x60s Banded Hip Flexor x45s Banded Hamstring x60s Banded Overhead Distraction x30s Dynamic WarmupMetconMetcon (AMRAP - Rounds and Reps)Partner Up - One works at a time! AMRAP 14 12 Alt DB Power Snatches 10 Double DB Deadlifts 8 Double DB Hang Cleans 6 Double DB Push Press 4 Devil Press 2 Double DB Thrusters

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Solo Row

CrossFit Valley Forge - Daily WODWelcome to Hump Day! Wednesday's three mini sprints after some heavy Front Squatting! Attempt to continue your progress along from last Wednesday! Then we enter three tough sprints where it will be a chore just to finish 1 round. Can anyone finish the burpees into Round 2 though?? Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (10-10-10 UB Every 2:30)Attempt to repeat last week's weight or add 5-10#MetconSolo Row (3 Rounds for reps)"Sole Cycle" Part #1 AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (135/95) 27/21 Cal Row Rest 5:00 "Sole Cycle" Part

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Double Bubble

CrossFit Valley Forge - Daily WODDidn't we just Snatch and do Dubs? Ahh yes, we did, but CrossFit tells us to be ready for anything. So here we go...today seems more like another Open Prep workout. Don't get caught up in completing full sets of 25 on the Dubs. A great test for those who can complete Rx+ include 3 BMU, while those who need to modify should complete 7 Pullups. The workout finishes with a short break and jumping into some skill work under fatigue in HSPU and core. Good luck today!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconDouble

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Funny Bone

CrossFit Valley Forge - Daily WODAhhh Welcome to CFVF the day after the Super Bowl. Time to pay for those snacks with some Squat Snatches and sprints. We continue to increase our muscle endurance with today's strength of 3x10 in the Squat Snatch. Then we meet two metcons that might seem easy but come back to haunt us towards the end of the 2nd metcon. My advice - don't get carried away in the Box Jump Overs or fast transitions during the dubs. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthSquat Snatch (10-10-10 UB)E3MOMMetconMetcon (Time)21-15-9 KBS 70/53 Box Jump

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Over Easy

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconOver Easy (Time)For Time: 400m Run 25 Deadlifts 400m Run Directly into... 3 Rounds: 21 CTB Pull-Ups 15 Overhead Squats 9 Power Clean and Jerks Rx - 115/80 RxM - 95/65, Pullups

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Wet Floor

CrossFit Valley Forge - Daily WODWoot Woot! Friday's Open styled workout is here! We begin with Wall Balls and Calories Rowed, two easy places to work harder than you have to and end up losing a lot of time down the road. Break it up and set a good pace. Complete small sets on the Toes to Bar. Don't rest on the ground on your Burpee Box Jump Overs, rest while you're standing up and can get all the air. Get through those C2B and back to the Wall Balls! Good luck today!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconWet

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Dynamite

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Couch Stretch x60s Pigeon Stretch x60s Banded Hamstring Contractions x20 Overhead Banded Distraction x30s Squat Test x2 min Dynamic WarmupMetconMetcon (2 Rounds for reps)8 AMRAP 25 Yard (Steps) Single Arm Front Rack Carry 53/35 20 Overhead Plate Reverse Lunges 15/10 15 Hollow Rocks 10 Superman Rocks 5 Burpees -Rest 2 min- 8 AMRAP 25 Burpees 20 Superman Rocks 15 Hollow Rocks 10 Overhead Plate Reverse Lunges 5 Yard (Steps) Single Arm Front Rack CarryAfter PartyMetcon (No Measure)Every 3:30 x 3 sets 10 Cal Bike 10 Alt DB Bicep Curls 10

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Forge Ahead

CrossFit Valley Forge - Daily WODIts Hump Day! We switch over to Front Squats and we build upon that strength built over the Back Squat period. Today, we find a Heavy Single and then 3x8 of Max Weight in the Front Squat. With your max weight, you should still be able to move smoothly without more than one break at the top. We pair this movement with Strict Pullups as we continue to make progress on our Fran time. And finally, we have a little 10 minute sprint which might prove to be a trap. Is 3 round doable? Good

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Hangnail

CrossFit Valley Forge - Daily WODToday, we add in that single limb work with some Alternating by five reps, Single Arm DB Hang Clean and Jerk. With 30 reps to be done, I would advise letting the DB fall like a KB between your legs and then truly cleaning and jerking in order to make it as easy and efficient as possible. Push Pressing that DB will catch up to you. By now, we should know exactly how long the row and burpees will take so the goal will be to hold on to that pace and maybe even increase

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