W.O.D.

Van Damme

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconVan Damme (Time)For Time: 30 Power Snatches, 20 C2B 30 Power Clean and Jerks, 20 C2B 30 Thrusters, 20 C2B Rx – 95/65 Rx+ - 135/95 and 10 RMU (instead of 20 C2B) 25 min time capStrengthDeadlift (E2MOM x 6 sets)Set #1 - 3 Deadlifts @ 72% Set #2 - 1 Deadlift @ 79% Set #3 - 3 Deadlifts @ 72% Set #4 - 1 Deadlift @ 84% Set #5 - 3 Deadlifts @ 72% Set #6 - 1 Deadlift @ 89%Accessory WorkRing Pushups (Accumulate 10 reps)Rx -

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Run Sit Up Row

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Overhead Banded Distraction x45s Wrist Stretches x30s Couch Stretch x2 min Banded Hamstring Holds x1 min Pigeon Pose x1 min Straddle Pose x1 min Pec Stretch x30s Dynamic WarmupMetconMetcon (Time)For Time: 600m Run 60 Situps 60 Cal Row 400m Run 40 Situps 40 Cal Row 200m Run 20 Situps 20 Cal Row Rx+ Wear a 20# Vest Time Cap: 40 min

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Heartbreak Kid

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPush Press (In 12 min, complete 4x6)Set #1 - 73% Set #2 - 75% Set #3 - 77% Set #4 - 79%Tempo Front Squat 2.0 (In 12 min, complete 6x1)- 5 Second Negative - 3 Second Pause in Bottom - 3 Second Pause at ParallelSet #1 - 50% of estimated 1RM Front Squat Set #2 - 55% Set #3 - 60% Sets #4-6 (3 Sets) - 65%.MetconHeartbreak Kid (Time)3 Rounds For Time: 10 Front Squats 155/105 20 Chest to Bar Pull-Ups 50 Double-Unders/ 20 Attempts Rx+ 185/135 12

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Bad Blood

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHandstand Push-ups (For Time: 10x30% UB of last week's test)Note your time. For example, if you completed 6 HSPU last week UB, today you will complete 10 sets of 2 UB HSPU For Time.DB Strict Press (Same rep scheme as above)Seated DB Strict PressMetconBad Blood (5 Rounds for reps)5 Rounds: 1:00 - Max Burpee Box Jumps (24"/20") 1:00 - Power Cleans (135/95) 1:00 - Cal Row 1:00 - Rest Rx+ 155/105 RxM 115/80Accessory WorkRing Pushups (Accumulate 10 reps )Rx - 3" off the floor Scaled - from the

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Snatch It Up

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Rest 2 min between sets x6)6 Reps @ 67% 3 Reps @ 72% 6 Reps @ 67% 3 Reps @ 77% 6 Reps @ 67% 3 Reps @ 82% Rest 2:00 between sets.OlyPower Snatch (Finish with 3x1 @ 84%)On the 1:30 x 4 Sets: 1 Halting Power Snatch (2s at knee-level) 1 Power Snatch … Directly into: On the 1:00 x 6 Sets: 1 Power Snatch Set #1 - 60% of estimated 1RM Power Snatch Set #2 - 63% Set #3 - 66% Set #4 -

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Me Three

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupWarm-up (No Measure)Mobility and Dynamic WarmupMe Three (Partners) (Time)In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24"/20") 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (135/95)Me Three (Time)For Time: 50 Pull-Ups 45 Overhead Squats (75/55) 40 Box Jump Overs (24"/20") 35 Thrusters (95/65) 30 Toes to Bar 25 Front Squats (115/80) 20 Burpee Box Jump Overs (24"/20") 15 Clusters (135/95)

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Tri Sprints

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (E2MOM x6 sets + final set)On the 2:00 x 6 Sets: Set #1 - 3 Deadlifts @ 70% Set #2 - 1 Deadlift @ 77% Set #3 - 3 Deadlifts @ 70% Set #4 - 1 Deadlift @ 82% Set #5 - 3 Deadlifts @ 70% Set #6 - 1 Deadlift @ 87% Rest as needed, followed by... Set #7 - 10 Reps @ 65%MetconMetcon (Time)3 Rounds: 30 Calorie Row 20 Deadlifts 135/95 10 Lateral Burpee Bar Hops 3:00 rest between sets.Accessory WorkPush-ups (1x15)

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Competitor’s Work

CrossFit Valley Forge - Masters CompMetcon (Time)3 Giant Sets: 12 Romanian Deadlifts 24 GHD Sit-Ups 100m Front Rack KB Carry 100m Farmers Carry Rest 2:00 between sets.

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Movin movin, and movin movin

CrossFit Valley Forge - Daily WOD View Public Whiteboard Warm-up Warm-up (No Measure) Mobility Banded Samson Stretch x60s Elevated Couch Stretch x60s Straddle Pose x60s Overhead Banded Distraction x30s Banded Jerk Hold x45s Dynamic Warmup Metcon Metcon (Time) For Time: 3,000m Row On the 0:00, and every 5:00 thereafter until workout completion: 5 Strict Toes to Bar 10 Kettlebell Swings 20 Banded Pull-Aparts Score weight in notes.

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Competitor’s Work

CrossFit Valley Forge - Masters CompJerk Dip (5x3)5 Sets of 3 Repetitions Sets #1+2 - 70% of 1RM Split Jerk Set #3 - 75% of 1RM Set #4 - 80% of 1RM Set #5 - 85% of 1RML-Sit (Accumulate 1:30 )

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