W.O.D.

Quality Workout

CrossFit Valley Forge - Daily WODThe goal of today is to work hard during the Accessory and Olympic Lifting work. The metcon will be a sprint under fatigue.Warm-upWarm-up (No Measure)In 8 min, complete the following: 200m Run 1 Round of Strict Cindy 1 Round, 30s each: A) Superman Rocks B) Hollow Rocks Followed by… Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsSave your bars or partner up as you will be using them for the Accessory WorkAccessory WorkMetcon (No Measure)In 10 min, complete 2 rounds of: 8 Suitcase

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6/16/18 Masters

CrossFit Valley Forge - Masters CompOlyPower Snatch Ladder (3 sets of 3-2-1)3 Reps @ 65% of 1RM Snatch 2 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 2 Reps @ 75% 1 Rep @ 80% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85%

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Power Up

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)100m Jog 3 Strict Pull-Ups + 5 Diamond Pushups + 7 Goblet Squats 100m Jog 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses 100m Jog 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats 100m JogStrengthBehind the Neck Strict Press (Moderate Triple)Build to Moderate 3 from Min 0:00-4:00Behind The Neck Jerk (Moderate Triple)Build to Moderate 3 from Min 4:00-10:00 Push Jerk, Not SplitPower Snatch (Heavy Single)Build to an 80% Single Min 10:00-18:00.MetconMetcon (Time)For Time: 45 Burpees 400 Meter Run 30 Power Snatches (115/80) 400 Meter Run 15 Chest

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6/15/18 Masters

CrossFit Valley Forge - Masters CompAccessory WorkMetcon (Time)Accumulate the times below. Break as needed. GHD Supine Hold Side Plank (right) Side Plank (left) Round 1 – :60s at each movement. Round 2 – :45s at each movement. Round 3 – :30s at each movement.

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Hang On

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds: 50′ 1-Arm Farmers Carry, each side 10 Cossack Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsStrengthBack Squat (3x10 @ 73% )E3MOM 9Front Squat (3x3 @ 80% )E3MOM 9MetconMetcon (Time)5 RFT: 12/9 Calorie Row 6 Lateral Burpees over KB 100m KB Run (50/35) Rest 1:00 between rounds.

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Name is Jim, Jim Nasstee

CrossFit Valley Forge - Daily WODSkill WorkBar Muscle-ups (1-3 reps EMOM 5)Class should work on, in order: Hips to Bar Jumping Bar Muscle Ups Banded Bar Muscle Ups Avoid all C2B movement patterns. Include 5 minutes for athletes with Bar MU to complete the rep schemeK2E + T2B Complex (3 reps EMOM 5)1 Knees to Elbows + 1 Toes to Bar = 1 repAdd 5 min of practice before EMOMMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T.

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6/13/18

CrossFit Valley Forge - Masters CompStrengthStanding Unilateral DB Strict Press (3x16)Holding both dbs in the front rack position, press one overhead and return to start position. Alternate each rep.Seated Low Banded Rows (3x32)

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Hang On, I Dare You

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)21-18-15: Calorie Bike or Row 1 Round in between each set: 2 Inchworms 5 Superman Rocks 2 Wall Squats 15 Air SquatsSplit partners up into Row and Movement if neededStrengthPush Press (4x6 @ 80%)MetconMetcon (Time)3 Rounds: 30/21 Calorie Row 25 Wallballs (20/14) 10 DB Hang Clean and Jerks, left side (50/35) 10 DB Hang Clean and Jerks, right side (50/35) Rx+ Unbroken WBs and DBs

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Gutz

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds: 1:00 Row 10 Hollow Rocks 10 Supermans 2 Rounds: :45s Row (faster pace) 8 Empty Barbell Good Mornings 8 Diamond PushupsSplit partners into rowing and movements if neededStrengthGood Mornings (4x8 )Perform 1 set every 90sMetconMetcon (Time)Gutz For Time: 50 Sit-Ups, 20 Cal Row, 10 Deadlifts 40 Sit-Ups, 16 Cal Row, 8 Deadlifts 30 Sit-Ups, 12 Cal Row, 6 Deadlifts 20 Sit-Ups, 8 Cal Row, 4 Deadlifts 10 Sit-Ups, 4 Cal Row, 2 Deadlifts Rx - 275/185#

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Go For It

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds 200m Run 20 Pistols/ProgresssionsRest 5 min before metconMetconMetcon (3 Rounds for reps)Go For It AMRAP 5: 15/12 Calorie Row 15 Wallball Shots Rest 3:00 AMRAP 5: 15 Burpees 15 Kettlebell Swings (53/35) Rest 3:00 AMRAP 5: 15 Sumo-Deadlift High Pulls (75/55) 15 Overhead Squats (75/55)Run 3 stations if needed.

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