W.O.D.

Fender Bender

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup Only0-10 minMetconFender Bender (Time)For Time: 200m Wrecbkag Run, 200m Run 30 DL, 30 HPC, 30 PJ 200m Wrecbkag Run, 200m Run 20 DL, 20 HPC, 20 PJ 200m Wrecbkag Run, 200m Run 10 DL, 10 HPC, 10 PJ "DL" = Deadlift "HPC" = Hang Power Cleans "PJ" = Push Jerk Wreckbag Rx – 50/35 DB Barbell Rx – 135/95

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Nancy

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlySnatch (Build to Heavy Single)Squat Snatch, of course. Get at least 8 sets.MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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Eighteen Wheeler

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthShoulder Press (Build to 1RM)Min 0-8Push Jerk (Build to 1RM)Min 8-16MetconEighteen Wheeler (AMRAP - Rounds and Reps)"EIGHTEEN WHEELER" AMRAP 18: 15/12 Cal Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar

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Baselines To Set

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup Only0-8 minMetcon (AMRAP - Rounds and Reps)2K Row For Time Rest 5 min, then: AMRAP 10 5 Pullups 10 Pushups 15 Air Squats Today has two tests. First is to attempt to PR the 2K Row. Then recover in 5 minutes, and get as many rounds of Cindy as possible in 10 minutes. Record that score here.Run 2 heats if needed. Rest 5 min before Metcon 2. Everyone will be on their own after 5 min rest in regards to the clock.2k Row (Time)Max Effort 2k Row

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Labor of Love

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Daily WODView Public WhiteboardMetconMetcon (Time)10 Rounds for Time 200 meter Run 2 Burpees 4 Deadlifts 95/65 6 KBS 53/35 8 Back Squats 95/65

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The Ghost

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Foam Roll Calves 60s each Stretch Calves 60s each Pec Stretch 30s each Elevated Couch Stretch 60s each Dynamic Warmup Include 400m RunThe Ghost (3 Rounds for reps)6 Rounds: 1:00 – Row for Calories 1:00 – Burpees 1:00 – Double-Unders 1:00 – Rest 3 different scores: Total Calories Rowed Total Burpees Total Dubs Score cals in first round, burpees in second, dubs in 3rd.

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Gym and Complex Closed For Cleaning

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)Outside Friday 4 Rounds For Time 400m Run 22 Walking Lunges 20 Pushups 18 Situps 16 Air Squats 14 BurpeesMetcon (Time)Inside Friday 5 Rounds For Time 30 Reverse Lunges 25 Pushups 20 Situps 15 Air Squats 10 Burpees

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Barbell Club

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Barbell ClubView Public WhiteboardBanded Squat Clean (10x2 @ 80% of 1RM from last week)Banded Pull-Ups (8x3-5)Hook band up to KB on the floor below you. Wrap band around your neck. Complete reps. Record band color.Romanian Deadlift (3x15 @ same weight as two weeks ago)Max Height PVC Pipe - 1 step (Max Height)One step, two feet take off.

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Runners Run…And Then Some

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (6 Rounds for reps)Every 2 minutes, complete the run and max effort below: 0-2:00: 200m Run Max HSPU 2-4:00: 200m Run Max Ring Muscle Ups 4-6:00: 200m Run Max T2B 6-8:00: 200m Run Max DB Thrusters (50/35 both arms) 8-10:00: 200m Run Max Alt DB Snatches (50/35) 10-12:00: 200m Run Max T2B Record total reps for each round.

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Half Bad

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupHalf Bad (AMRAP - Rounds and Reps)AMRAP 18: 20 Deadlifts (155/105) 10 CTB Pull-Ups 20/15 Cal Row 10 CTB Pull-UpsAfter PartyMetcon (Time)3 "Giant Sets": 15-20 GHD Sit-Ups 20 Weighted Hip Extensions 20 Glute Bridges Rest 2:00 between.

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