W.O.D.

Ri-di-di-di-dooooo

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Couch Stretch x1 min each Banded Hamstring Stretch x1 min each Keg Stretch x2 min Pigeon on Floor x1 min each Banded Lat Distraction x30s each Banded Jerk Hold x30sMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 5 DB C&J ea. (50/35) 10 KBS (53/35) 15 Burpees 20 DB Snatches 25 Abmat Sit-ups

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Trail Blazer

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (3-6-9-12-15 @ 50% UB)After each set, complete 30% Max (Strict) HSPU or modify to L-Sit DB PressMetconTrail Blazer (Time)3 Rounds: 800 Meter Run 80 Double-Unders 21 Push Presses Rx 115/85 Rx+ 135/95 RxM 95/65

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Nowhere Fast

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Reps)For Max Reps within the Scheme: 45s Light Row + 1-3 RMU 45s Light Row + 4-12 Strict Ring Dips 45s Light Row + 2-4 RMU 45s Light Row + 3-9 Strict Ring Dips 45s Light Row + 3-5 RMU 45s Light Row + 2-6 Strict Ring Dips Time Cap: 12 min Score Max RMU and Dips **If going Rx, all reps must be Unbroken (in 1 set). If you're working on your strength, attempt to get as much done within a minute as possible

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Hot Sauce

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 69% of 3-Rep Back SquatMetconHot Sauce (AMRAP - Reps)"Hot Sauce" Part #1 AMRAP 3:00/4:00: 21/16 Calorie Row 21 Burpees over the Rower Max Overhead Squats Rx – 45/35 Rx+ – 95/65 Rest 3:00/4:00 "Hot Sauce" Part #2 AMRAP 3:00/4:00: 18/14 Calorie Row 18 Burpees over the Rower Max Overhead Squats Rx – 75/55 Rx+ – 115/80 Rest 3:00/4:00 "Hot Sauce" Part #3 AMRAP 3:00/4:00: 15/12

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We Work

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconWe Work (Time)Teams of 3 4 Rounds, with a 30:00 Time Cap: 800m Team KB Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team KB Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team KB Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Team KB Run 30 Deadlifts 30 Front Squats 30 Push Jerks KB - 50/35 lb 1st Round (60's) 95/65 (50lb bag) 115/85 2nd Round (50's) - 115/85 (50lb bag) 135/95 3rd Round (40's) - 135/95 (50lb bag) 155/105 4th

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Scarface

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (Complete a 10RM in 10 min)MetconScarface (Time)For Time: 2 Rounds: 8 Power Snatches (155/105)(115/85) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (135/95)(95/65) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (115/85)(75/55) 8 Bar Facing Burpees (Rx+)(Rx)

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Strength Day

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Couch Stretch x1 min each Banded Hamstring Stretch x1 min each Keg Stretch x2 min Pigeon on Floor x1 min each Banded Lat Distraction x30s each Banded Jerk Hold x30sStrengthTreat today's Strength portion as more of a warmup and technique/mobility session. Keep yourself below 80% unless you're feeling perfect.Sots Press (Complete 3x5 in 5 min)Snatch Balance (Complete 3x3 in 5 min)Squat Clean Thruster (Complete 3x1 in 5 min)OlyBuild to a Heavy Single Snatch and Clean & Jerk in 15 minSnatch (Heavy Single)Clean and Jerk (Heavy Single)

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Meter Maid

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBeast Builder V1 (Weight)On the Minute x 6: Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 - 4 Hang Squat Cleans + 3 Push Jerks Min #4 - 3 Hang Squat Cleans + 4 Push Jerks Min #5 - 2 Hang Squat Cleans + 5 Push Jerks Min #6 - 1 Hang Squat Clean + 6 Push Jerks Barbell Loading - 55% of 1RM Clean and JerkMetconMeter Maid (Time)For Time: 200m Run,

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Sculpted Shoulders

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetcon2k Row (Time)Max Effort 2k RowMetconMetcon (Time)For Time, with a 18:00 Time Cap: 40 Handstand Pushups 40 HR Pushups *On the 0:00, and every 2:00 thereafter: 8/6 Cal Row Rx+ Strict HSPU and Kipping HSPU Modified: 40 HR Pushups and 40 L-Sit DB Press Stagger starts by 1 min if needed.

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Tailspin

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthMetcon (Weight)Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back SquatMetconTailspin (AMRAP - Rounds and Reps)AMRAP 14: 15 Thrusters 95/65 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders

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