W.O.D.

Belly Jelly

CrossFit Valley Forge - Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Mobility and Dynamic WarmupMetconBelly Jelly (Time)25 Abmat Sit-ups, 25 Cal Row, 10 Power Cleans 20 Abmat Sit-ups, 20 Cal Row, 8 Power Cleans 15 Abmat Sit-ups, 15 Cal Row, 6 Power Cleans 10 Abmat Sit-ups, 10 Cal Row, 4 Power Cleans 5 Abmat Sit-ups, 5 Cal Row, 2 Power Cleans Rx 135/95 RxM 95/65

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Murph

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereMurph “Unpartitioned” (Time)Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Rx 20# Vest Complete each movement before moving on.

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Fancy Pants

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthOverhead Squat (1x10)Technique Primer: 5 Sets of 1 Tempo Overhead Squat *5s to find bottom position, 2s pause in bottom. Following, build steadily to a 10-Rep Heavy for the day. This will be the only recorded number below.MetconFancy Pants (Time)For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 RxM - 75/45Fancy Pants (Time)For Time: 21 Hang Power Snatches, 200m Run

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Joker

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthDeadlift (End with Heavy Single)1 Sets of 5 - 70% 3 Sets of 3 - 73-76-79 5 Sets of 1 - 82-85-88-X-X *After each set, 25' HS Walk Practice *Or 15s HS HoldMetconJoker (Time)For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2

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Wrecking Crew

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min each Keg Stretch on WB with KB 2x1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min Dynamic WarmupMetconMetcon (AMRAP - Reps)Partner Up! On a 16: 00 clock, 3 Rounds: 20 Burpees 200 Meter KB Run (together) 20 Box Jumps 24/20" 200 Meter Run (together) 20 Calorie Row then for remaining time, Max Weighted Abmat Situps 20/14# WB, all the while partner is holding Plank. Rx - 24/16 KB Score Max Weighted Abmat Situps.

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Dirt Nap

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOlyHang Clean (End with Heavy Single )On the Minute x 5: 2 Hang Squat Cleans @ 60% 2 Hang Squat Cleans @ 65% 2 Hang Squat Cleans @ 70% 1 Hang Squat Clean @ 75% 1 Hang Squat Clean @ 80% Rest 1:00 On the Minute x 5: 1 Hang Squat Clean, building in load.MetconDirt Nap (Time)3 Rounds: 15 Hang Squat Cleans 15 Lateral Barbell Burpees Rx 115/85 RxM 95/65Accessory WorkMetcon (Time)3 Rounds 15 Pushups 10 Glute Bridges 15 Hip Ext

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Nicole

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsMetcon (Time)10 Sets For Time: 30% Max Strict HSPU -or- 30% Max L-Sit DB Press For example, if my strict hspu were 6, I would do 10 sets of 2 for time. These sets must be unbroken so make sure you get ample rest in between because if you fail, the set doesn't count.Time Cap: 15 minMetconNicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-upsScore your total Unbroken Pullups from each set across the 20 min time frame. Your score might look like: 0

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Hot Air

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Every 2 min x6 sets)3 @ 75% 1 @ 85% 3 @ 78% 1 @ 88% 3 @ 81% 1 @ 91%MetconHot Air (Time)On the 5:00 x 5: 30 Air Squats (to a WB) 20/15 Calorie Row 3 Power Snatches 2 Overhead Squats 1 Squat Snatch Rx+ 155/105 Rx 115/80 RxM 95/65 Record your slowest time.

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Buzz Light Year

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconBuzz Light Year (Time)3 Rounds: 400m Run 15 Barbell-Facing Burpees 3 Rope Climbs (15') … Directly into… 10 Power Clean and Jerks (135/95) 10 Power Clean and Jerks (155/105) 10 Power Clean and Jerks (185/125)

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Fight Club

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconFight Club (3 Rounds for reps)3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Cal Row Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″

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