W.O.D.

Master’s Comp

CrossFit Valley Forge - Masters CompBack Squat (8-6-4 )8 Repetitions @ 64% 6 Repetitions @ 74% 4 Repetitions @ 79% Rest as needed between sets, aiming to keep it to 3:00 or less.Front Squat (3 Sets of 5 @ 69%)

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Bane

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBane (Time)For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks Rx Barbell: 185/135 Rx Time Cap: 25 min Scale: 40 Pushups 20 Chest to Bar Pullups 10 Rounds of "Macho Man" Scaled Barbell: 115/80 Scaled Time Cap: 20 minNo squat cleans. The goal of this extremely tough workout is to KEEP MOVING. Choose a scale that doesn't leave you standing still for too long.

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Boxed Out

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Extra Mobility and Dynamic WarmupGymnasticsBox Jumps (1 x Max Height)Record Max Height in Inches.MetconBoxed Out (Time)For Time: 600m Row, 21 Hang Power Snatches, 21 Burpee Box Jumps 400m Row, 15 Hang Power Snatches, 15 Burpee Box Jumps 200m Row, 9 Hang Power Snatches, 9 Burpee Box Jumps Rx+ Barbell - 115/80 Burpee Box - 32/24" Rx Barbell - 95/65 Burpee Box - 24/20" Rx Masters Barbell - 75/55 Burpee Box - 24/20"

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Smooth Criminal

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsHandstand Push-ups (1xMax, 3x 50% )10 minMetconSmooth Criminal (AMRAP - Rounds and Reps)AMRAP 15: 60 Double-Unders 30 Wallballs (20/14) 15 Deadlifts Rx+ (245/165) Rx (205/145) Rx Masters (185/135)

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Happy Thanksgiving!!

CrossFit Valley Forge - Daily WODMake sure to start your day off right with a game and Holiday Workout! See you at 8:30am for our Only class!View Public WhiteboardWarm-upMetcon

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Breaking Bad

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon (Time)For Time: KB Swings 15-12-9 Wall Walks 1-2-3 Rx - 24/16 Rx Masters - 20/12Rest 3 minutes before starting Wod 2.Breaking Bad (Time)For Time: 200m Run, 12 Box Jumps, 3 Front Squats 200m Run, 12 Box Jumps, 6 Front Squats 200m Run, 12 Box Jumps, 9 Front Squats 200m Run, 12 Box Jumps, 12 Front Squats Rx+ - 205/145 and 24/20" Rx - 165/110 and 24/20" Rx Masters - 135/95 and 20/16" All barbells start from the ground. May squat clean first rep.

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Rush Hour

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHigh Hang Power Snatch + Hang Power Snatch (EMOM 8)Start at 50%MetconRush Hour (Time)On the 4:00 x 4 Rounds: 12/9 Cal Row 9 Barbell-Facing Burpees 6 Power Snatches Rx - 115/80# Rx+ - 135/95# Rx Masters - 95/65# Score slowest round.

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Monday Test

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyGymnastics4 Min Crunch and Dip (2 Rounds for reps)2 Min AMRAP of Toes to Bar, directly into... 2 Min AMRAP of Strict Ring DipsScale: Abmat Situps and Straight Legged Box Dips to //Metcon (2 Rounds for reps)Two 6:00 Windows: From the 0:00 - 6:00: 1 Rope Climbs + 4 Strict or Kipping Handstand Pushups From the 6:00 - 12:00: 4 Strict or Kipping Pull-Ups + 8 Diamond or Standard PushupsMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsStart Heat 2 at 5:00

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Iron Fist

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconIron Fist (Time)5 Rounds: 21/15 Cal Row 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rest 2:00 between rounds. Round 1 - 95/65 Round 2 - 115/80 Round 3 - 135/95 Round 4 - 155/105 Round 5 - 185/135 Scale: Rx as much as you can, and then try to maintain. Time Cap: 25 min

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