W.O.D.

Gut Check

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconGut Check (Time)For Time: 75/50 Cal Row ... Directly into: 5 Rounds: 12 Toes to Bar 12 Barbell-Facing Burpees "X" Snatches Rx+ Round 1 - 12 Reps @ 95/65 Round 2 - 9 Reps @ 135/95 Round 3 - 6 Reps @ 185/135 Round 4 - 3 Reps @ 205/145 Round 5 - 1 Rep @ 225/155 Rx Round 1 - 12 Reps @ 75/55 Round 2 - 9 Reps @ 95/65 Round 3 - 6 Reps @ 115/80 Round 4 - 3 Reps @ 135/95 Round 5

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Bane

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBane (Time)For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks Rx Barbell: 185/135 Rx Time Cap: 25 min Scale: 40 Pushups 20 Chest to Bar Pullups 10 Rounds of "Macho Man" Scaled Barbell: 115/80 Scaled Time Cap: 20 min

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Run It

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min each Keg Stretch on WB with KB 2x1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min Dynamic WarmupMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 400m Run 20 Cal Row 60s Plank 30 Abmat SitupsAfter PartyWall Walk (10 Wall Walks For Time)Rx is belly and nose touching wall. Starts and ends in Pushup position.

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Slap Happy

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (Time)10 Rounds For Time: 40% of Max HSPU -or- 40% of Max L-Sit DB PressMetconSlap Happy (3 Rounds for reps)"Slap Happy" Part #1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats (95/65) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 "Slap Happy" Part #2 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 8 Overhead Squats (115/85) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 "Slap Happy" Part #3 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 4 Overhead

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Power Ranger

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyPower Clean + Hang Power Clean (Build to Heavy Single in 15 min)Must start at 70%MetconPower Rangers (Time)For Time: 5 KBS, 10 Power Cleans 10 KBS, 8 Power Cleans 15 KBS, 6 Power Cleans 20 KBS, 4 Power Cleans 25 KBS, 2 Power Cleans Rx+ 70/53 KB Male Weights: 155-185-225-245-265 Female Weights: 105-135-155-165-175 Rx 53/35 KB Male Weights: 95-115-135-155-175 Female Weights: 65-80-95-105-125

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Get Strong

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (E2MOM x 6 Sets)On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 79% On the 2:00... 1 Rep @ 89% On the 4:00... 3 Reps @ 82% On the 6:00... 1 Rep @ 92% On the 8:00... 3 Reps @ 85% On the 10:00... 1 Rep @ 95%Front Rack Reverse Lunge (2 x 12 (6 each) in 5 min)@ 52% of 1RM Front SquatMetconMetcon (Weight)"On the 2:30" x 7 Sets: 4 Toes to Bar 2 Bar Muscle-Ups 1 Hang Power Snatch 1 Overhead

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Death Race Row

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthWeighted Pull-ups (Complete 5x2 in 12 min)After each set, complete 25' Overhead DB Walking Lunge 50/35MetconDeath Race (Time)5 Rounds: 15/10 Cal Row 10 Burpees over Rower

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Adderall

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (3x5 @ 65-70-75%)Complete 20 Abmat Situps after each set of Squats.MetconAdderall (AMRAP - Reps)Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65)

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Work It Out

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min each Keg Stretch on WB with KB 2x1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min Dynamic WarmupMetconMetcon (Time)6 Rounds for Time 2 Wall Walks 20 meter Farmers Carry 4 Pullups 20 meter Farmers Carry 6 Devil Press 35/20 DBs Rx+ 70/53, Strict Rx 53/35, Kipping Share KBs by partnering or tripling up and starting on different movements. The walk is quick enough, everyone can share.

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Bel Air

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic WarmupGymnasticsMetcon (Time)12 Rounds For Time 30% Max HSPU -or- 30% Max L-Sit DB PressStrengthPush Jerk (Build to a Heavy Single)In 10 minMetconBel Air (AMRAP - Rounds and Reps)AMRAP 10 40 Double-Unders 20 Dumbbell Hang CJ (50/35) 40 Double-Unders 20/15 Calorie Row

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