W.O.D.

Sore Eyes

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (3x5)Start and 70% and build to a heavy 5.MetconSore Eyes (AMRAP - Rounds and Reps)AMRAP 20: 20 Wallballs (20/14) 20 SDHP (75/55) 20 Box Jumps (24"/20") 20 Push Presses (75/55) 20/14 Calorie Row

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Lets Move

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x90s Banded Hamstring Contractions x30 Banded Overhead Distraction x60s Dynamic WarmupMetconMetcon (AMRAP - Rounds and Reps)With a partner, complete: EMOM 15 Odds: 20 Cal Row Evens: 20 Wall Balls Directly Into: AMRAP 15 10 Double DB DL 50/35 20 Ring Push Ups (4" up) 30 Abmat Sit Ups Break all reps how you see fit. Only one head of each DB has to hit ground.

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Rugrats

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconRugrats (Time)On the 4:00 x 5 Rounds: 12 Burpee Box Jumps 18 Dumbbell Front Squats 12/9 Calorie Row Box - 24"/20" Dumbbells - Two 50s/35s Score your slowest time. Start Heat 2 at 2 minutes.

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Criss Cross

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (Time)For Time: 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups 3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups Complete Inverted Barbell Rows as Scale for Strict Pullups. Rx+ For Time: 5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 4

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Freedom Sauce

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHigh hang + Hang Snatch (1 Complex E90s for 9 min)Complete High Hang Squat Snatch + Hang Squat Snatch without dropping. Start at 60% of 1RM Snatch and build across.MetconFreedom Sauce (4 Rounds for reps)Part #1 - 0:00 - 3:00 21 Overhead Squats (65/35) 21 Lateral Burpees over Rower Max Calorie Row ... Rest 3:00 - 6:00... Part #2 - 6:00 - 9:00 18 Overhead Squats (75/45) 18 Lateral Burpees over Rower Max Calorie Row ... Rest 9:00 - 12:00... Part #3 - 12:00 - 15:00 15 Overhead

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Fair Share

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsRing Dips (3-6 reps EMOM 6)Maintain at least 3 reps per minute of toughest scale possible. Feel free to switch midway to maintain quality of reps but note in wodify. Rx+: Weighted Ring Dips Rx: Kipping Ring Dips Scale: Box/Bench DipsMetconFair Share (Time)For Time: 30 Dubs, 30 Power Snatches (75/55) 30 Dubs, 30 Box Jumps (24"/20") 30 Dubs, 30 Thrusters (75/55) 60 Dubs, 15 Power Snatches (75/55) 60 Dubs, 15 Box Jumps (24"/20") 60 Dubs, 15 Thrusters (75/55) **No rebounding box jumps today. Must step down.**

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Loose Cannon

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (Build to Heavy Triple)Perform 6 sets of 3 in 12 min.OlyHang Clean (5x3, Build to 3RM)Perform 3 Hang Squat Cleans E2MOM for 10 min. Start at 60% and build.MetconLoose Cannon (3 Rounds for reps)3 Rounds: 1:00 Calorie Row 1:00 Alternating DB Snatches 1:00 Power Cleans Rest 1:00 between rounds. Rx+ 50/35, 155/105 Rx 50/35, 115/80

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No Box Jumps? I’ll be in!

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min Banded Hamstring Contractions x30 Banded Hip Flexor x1 min Calf Stretch x30s Overhead Banded Distraction x45s Pec Stretch x30s Dynamic WarmupMetconMetcon (Time)For Time (with a Partner) 80 Air Squats 80 Dumbbell Push Presses (50/35 lb) 80 AbMat Sit-Ups 80 Wall Ball Shots (20/14 lb) 80 WB (Russian) Twists (20/14 lb) 80 Push-Ups 80 Kettlebell Swings (53/35 lb) 80 Dumbbell Thrusters (50/30 lb)

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Master’s Comp

CrossFit Valley Forge - Masters CompMetcon (Weight)Not for Time: 50' HS Walk + 5 Strict Weighted Pull-Ups 50' HS Walk + 4 Strict Weighted Pull-Ups 50' HS Walk + 3 Strict Weighted Pull-Ups 50' HS Walk + 2 Strict Weighted Pull-Ups 50' HS Walk + 1 Strict Weighted Pull-UpMetcon (Weight)On the 2:00 x 6 (12:00 Total): Rounds 1+2+3 - 5 Deadlifts + 5 Deficit Kipping HSPU Rounds 4+5+6 - 3 Deadlifts + 3 Deficit Kipping HSPU

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Kristeen

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthSumo Deadlift (2 reps E90s for 12 min)Build to 2RMMetconKristeen (Time)3 Rounds: 500 Meter Row 12 Deadlifts 21 Box Jumps (24"/20") Rx+ 245/165 Rx 185/135 Rx Masters 155/105

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