W.O.D.

Master’s Work

CrossFit Valley Forge - Masters CompMetconMetcon (AMRAP - Rounds)Alternating OTM x 12 (6 Rounds) Even Minutes – 12 GHD Sit-Ups Odd Minutes – 3 Overhead Squats Best score is 12 out of 12 rounds successful.Start at 60-65% of estimated/current Overhead Squat 1RM, and build steadily from there. Aim is to train the ability to positional squat after pre-fatiguing our midline. All repetitions are taken from the rack. If we do not have access to a GHD machine today, complete 16 AbMat Sit-Ups per round. Same focus points apply from the training earlier, as we focus on maintaining external rotation with

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Jack Squat

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)200m Run, then complete 1 Round, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges C) Alternating Spiderman + Reach D) Pvc Good MorningsMin 0-8StrengthBehind the Neck Strict Press (3x2 Every 90s)Snatch Grip Push Jerk (3x3 Every 90s)Now adding speed to the motion, through the dip/drive/drop. As we descend into the receiving position, we are looking for the same lockout we trained in the first part, finding external rotation. Push palms and the insides of our elbows up towards the ceiling aggressively. With our lower half, we are looking to

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07/09/2018

CrossFit Valley Forge - Masters CompAccessory WorkMetcon (Time)AEROBIC CAPACITY Not for tracking, as paces are individually calculated. Enter your best or your best estimate of your 2K Row finish time, which the calculator will then display your splits. Enter best/estimated 2K Row Time Submit 3 Rounds: 1:00 @ 500m Pace + 12 Seconds 1:00 @ 500m Pace + 7 Seconds 1:00 @ 500m Pace + 2 Seconds Rest 1:00 Between Rounds. After the third and final round of the above, rest for a total of 2:00, followed by: 5 Sets of :35s On / :25s Off @ 500m Pace

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07/09/2018

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)At very low intensity(walk through pace): 2 rounds 15 Cal Row + 5 Spideman and reach each side 12 Cal Row + 5 Walkouts 9 Cal Row + 5 Good Mornings + 5 Stiff leg deadlifts + 5 Regular deadlifts (empty BB) 2 rounds 5 Scalp Retractions + 5 Kip Swings + 1-2 Strict Pull Ups 30s Double Unders Then: 5:00 of specfic warm up for todays testing.Skill WorkMetcon (AMRAP - Reps)1 set Max Reps (RX+) Max Bar Muscle Ups Chest to Bar Pull UpsIf you do not have Bar Muscle Ups perform

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Fight Club

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup Clean and Jerk Barbell Warmup: 3 Rounds, first with an empty barbell. Climb every so slightly in rounds two and three. 5 Good Mornings 5 Deadlifts 5 Hang Muscle Cleans 3 Strict Presses 3 Push Presses 3 Push JerksMin 0-15Oly3 Position Clean Plus Push Jerk and Split Jerk (E2MOM 14)3 Position Power Clean Push Jerk Split Jerk Lift consists of High Hang Power Clean, Hang Power Clean, Full Power Clean. Hang onto bar and complete Push Jerk and then Split JerkEvery 2 min for 14 min, complete 1 complex

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Good Luck

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds: 150m Run 3 Scap Retractions + 5 Strict Pull-Ups 7 Pushups 9 Air Squats -then- 3 Rounds: 5 Russian Baby Makers aka toe grab squat and stretch 4 Alternating Samson Stretches, 2/side 3 Walkouts to Hollow BodyMin 0-15MetconMetcon (Time)500 Abmat Sit-ups 500 burpees 1000 dubs 5000m Row 4 person team. Everyone can work at the same time. If one person can do dubs, there’s no scale. 30 min time cap If capped, add missed reps to 30 min. Ex: 200 dubs left, score will equal 33:20.MetconMetcon (Time)Going Alone: 100 Abmat Situps

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Master’s Work

CrossFit Valley Forge - Masters CompMetcon (Time)3 Sets, Not for Time: 40 AbMat Sit-Ups :20s Overhead DB Static Hold each side With perfect form, hold a db overhead. Head through, rib cage down, locked out, and then switch sides for 40s total.

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Heartbreak Kid

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds 200m Run 3 Inchworms 4 Spidermans 5 Wall Squats -then- 2 Rounds: 3 Strict Pull-Ups 6 Kip Swings 9 Air Squats -then- 2 Rounds, building in intensity and weight: 3 Front Squats 5 CTB Pull-Ups 20 Double-UndersMin 0-20MetconHeartbreak 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 min Cap If capped, score reps to go as seconds after 12 min. Ex: If you have 25 dubs to go in Round 3 and get timed out, your score will be

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1776

CrossFit Valley Forge - Daily WOD1776 (Time)For Time (in Teams of Four) 222 Kettlebell Swings (53/35 lb) 222 Box Jumps (24/20 in) 222 Air Squats 222 Push-Ups 222 Sit-Ups 222 Row (calories) 222 Double-Unders (x3 Singles) 222 Wall Balls (20/14 lb) As a team, complete a total of 1776 reps of all movements. Teams can split up to complete 2 exercises at a time, but cannot move on until those two exercises (444 reps) are completed. Ex: If they wanted, a team could work on Sit-ups and Pushups until all 222 Pushups are done and 222 Situps are done. Then

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