W.O.D.

05/23/2018

CrossFit Valley Forge - Masters CompIntervalMetcon (AMRAP - Reps)Every 90 sec for 8 rounds 10 Cal AB Max Ring MUscore is MU

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05/23/2018

CrossFit Valley Forge - Daily WODStrengthShoulder Press (5@65% 5@70% 5@75%)MetconMetcon (Time)2000m row for time Every second minute complete 5 Thrusters 95/65 *Begin workout with Thrusters

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05/22/2018

CrossFit Valley Forge - Daily WODStrengthWeighted Pull-ups (5x1)MetconMetcon (AMRAP - Reps)AMRAP in 9 min 2 Chest to Bar Pull Ups 2 Alt. Single Arm DB Snatch 50/35 4 Chest to Bar Pull Ups 4 Alt. Single Arm DB Snatch 50/35 etc.....

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05/21/18

CrossFit Valley Forge - Daily WODStrengthBack Squat (5@65% 5@70% 5@75%)MetconMetcon (Time)For Time 40-30-20-10 Push Ups 20-15-10-5 Hang Squat Cleans 115/75 *Alternate Movements Cash out 1 mile Run

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05/21/18

CrossFit Valley Forge - Masters CompStrengthBench Press (3x5)Accessory WorkMetcon (Weight)3x8 Front Rack Box Step Ups

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05/19/2018

CrossFit Valley Forge - Daily WODOlySquat Snatch (Build to a heavy single)MetconMetcon (Time)For Time 800m 5 Rope Climbs 30 Shoulder Overhead 115/75 5 Rope Climbs 800m Run

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05/18/2018

CrossFit Valley Forge - Daily WODMetconMetcon (Time)10 Rounds for Time 3 Hand Stand Push Ups 5 Deadlifts 225/155 7 Bar Over Burpees 9 Pull Ups 35 min Cap

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05/17/2018

CrossFit Valley Forge - Daily WODOlySegment Clean (6x2)2 second pause at kneeMetconMetcon (Time)With a partner 3000m row Partners switch every 500m. While one partner rows the other completes as many rounds and reps of: 10 Russian Kettlebell Swings 10 Goblet Squats 10 Abmat Situps (53/36)Post Rounds and reps in comments.

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05/16/2018

CrossFit Valley Forge - Masters CompOlyPush Press + Push Jerk + Split Jerk (5x1)Accessory WorkMetcon (Time)AB 15 Cal EMOM for 12 min

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