W.O.D.

Monkey Business

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (AMRAP - Reps)For Max Reps Within the Scheme: 1 min Light Row + 2-4 Muscle-ups 1 min Light Row + Up to 12 SHSPU 1 min Light Row + 3-6 Muscle-ups 1 min Light Row + Up to 9 SHSPU 1 min Light Row + 4-8 Muscle-ups 1 min Light Row + Up to 6 SHSPU **Rx: Ring or Bar Muscle Ups **Modify to C2B or Pullups - but must work on stringing 2 or more togetherThis is a perfect day for working on your Muscle Ups

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Rocket Power

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of Rep Max Back SquatMetconRocket Power (Time)For Time: 21 Bar-Facing Burpees 21 Power Snatches 15 Bar-Facing Burpees 15 Overhead Squat 9 Bar-Facing Burpees 9 Squat Snatches Rx 95/65 Rx+ 135/95 RxM 75/55

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Assault on DT

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPower Clean + Hang Power Clean (8x1 in 20 min. Build from 45% and end at 65% )Focus on catching slightly above parallel and pause. Drill into muscle memory the high elbows and squat stance.MetconAssault on DT (Time)5 Rounds: 200m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx (135/95) Rx+ (165/110)

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Cool Whip

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (AMRAP - Rounds)8 EMOM Odds: 50’ OH DB Walking Lunge Evens: 10 Ring Dips 8/8 is perfect scoreMetconCool Whip (Time)3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into... 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees

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Cind-erella

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconCind-erella (Time)4-3-2-1 Wall Walks Minute Row (For calories) Rounds of "Modified Cindy" 1 Round of "Modified Cindy": 5 Push-ups 10 Air Squats 15 AbMat Sit-ups Rx Wall walk: Belly and nose touch wall. Start AND end in push-up position. ***Add total cals from each round. Males: For every 50 cals, subtract 1 min off your total time. Females: For every 35 cals, subtract 1 min off your total time. ***

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Ninja Turtle

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconNinja Turtle (Time)6 Rounds, Every 4 Minutes: 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (155/105) 12 Single DB OHS (6 L + 6 R) 35/20 Rx+ 225/155 RxM 135/95 and 25/15 DB Record your slowest time.Stagger start if needed due to DB's

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Kelly Rowland

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconKelly Rowland (Time)For Time: 50/35 Calorie Row 3 Rounds of "Kelly" 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Stagger starts by 3-4 min if needed.

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Beef Jerky

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthPush Jerk (5x3)In 10 minutes, complete: 3 Push Jerks x 5 sets Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 70% Set 5: 70%MetconBeef Jerky (AMRAP - Rounds and Reps)AMRAP 12: 21 Kettlebell Swings (53/35) 14 Kettlebell Reverse Lunges w/ Goblet Hold (53/35) 7 Push Jerks (135/95) Rx+ (165/110) RxM (125/90)

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Heartburn

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBeast Builder V1 (Weight)On the Minute x 6: Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 - 4 Hang Squat Cleans + 3 Push Jerks Min #4 - 3 Hang Squat Cleans + 4 Push Jerks Min #5 - 2 Hang Squat Cleans + 5 Push Jerks Min #6 - 1 Hang Squat Clean + 6 Push Jerks Barbell Loading - 55% of 1RM Clean and JerkComplete at 58% compared to 55%

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Hop Scotch

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthSnatch (E90s, complete 5 TnG reps x 5)**All Squat Snatches** 50-60% is a good place to start and complete reps at same weight across the board.MetconHop Scotch (Time)5 Rounds: 10 Power Snatches 10 Box Jump Overs (24"/20") Rx - 95/65 RxM - 75/55

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