W.O.D.

05/26/2018

CrossFit Valley Forge - Daily WODMetconMetcon (Time)With a Partner WOD: "Beach Assault" "Row to shore" – 1000m row "Ascend the cliff" – 8 rope climbs (20 ft.) "Attack the objective" – 100 Burpees and -- 100 Wallballs (20/14) "Extract the wounded" – 600m Farmers Carry KB (70/53) "Descend the cliff" – 8 rope climbs (20 ft.) "Extraction" – 1000m row One person works at a time

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05/25/2018

CrossFit Valley Forge - Daily WODStrengthDeadlift (5@65% 5@70% 5@75%)MetconMetcon (Time)For Time 10 Clean and Jerks 135/95 400m run 8 Clean and Jerks 135/95 400m run 6 Clean and Jerks 135/95 400m run 4 Clean and Jerks 135/95 400m run 2 Clean and Jerks 135/95 400m runMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Rx is with 20# vest

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Partners R Us

CrossFit Valley Forge - Daily WODOlySegment Clean (8x1 )2 second pause at kneeBuild Across - Technique DependentMetconMetcon (Time)For Time: 150 Dubs (x2 Singles) 75 Reverse Lunges 50 KB Swings 52/35 25 DB Power Cleans 50/35# 50 KB Swings 52/35 75 Reverse Lunges 150 Dubs One partner works, one rests.Sometimes..you just have to make it work in the sun.

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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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