W.O.D.

Rear End

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPush Press (In 12 min, complete 4x6)Set #1 - 70% Set #2 - 72% Set #3 - 74% Set #4 - 76%MetconRear End (AMRAP - Rounds and Reps)AMRAP 18: 60 Double-Unders 45 Air Squats 21/15 Calorie Assault Bike 10 Push Jerks (135/95) Rx+ 155/105 RxM 115/80Accessory WorkMetcon (Weight)3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets.

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Doce

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupGymnasticsHandstand Push-ups (1 Max Set)Note Strict or KippingDB Strict Press (1 Max Set)Seated DB Strict PressStrict Pull Ups (1 Max Set)MetconDoce (3 Rounds for reps)"Doce" Part 1 AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes "Doce" Part 2 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes "Doce" Part 3 AMRAP 4:00 27 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)Accessory WorkPush-ups (Accumulate 10 Reps

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Hips to Bar

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Rest 2 min between sets x6)6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80% Grab 1-2 partners who lift similar weights and this should be enough time to squat and change weights.OlyPower Snatch (Finish with 3x1 @ 82%)On the 1:30 x 4 Sets: 1 Halting Power Snatch (2s at knee-level) 1 Power Snatch ... Directly into: On the 1:00 x 6 Sets: 1 Power Snatch Set #1 - 58% of estimated

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Competitor’s Work

CrossFit Valley Forge - Masters CompMetcon (Time)3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges 100m Farmers Carry 32 Banded Good Mornings 32 AbMat Sit-Ups

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Rope A Dope

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconRope A Dope (Time)For Time: 600 Meter Run, 2 Rope Climbs, 9 Squat Cleans (135/95) 600 Meter Run, 2 Rope Climbs, 12 Squat Cleans (135/95) 600 Meter Run, 2 Rope Climbs, 15 Squat Cleans (135/95)

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Macho Mile

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMacho Mile (Time)4 Rounds: 400 Meter Run 3 Rounds of "Macho Man" (115/80) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks Rx+ 135/95 RxM 95/65

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Thursday Run -Day

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x90s each Banded Hamstring Hold x60s each Banded Overhead Distraction x45s Calf Stretch x30s Dynamic WarmupMetconMetcon (Time)Conditioning For Time 1000m Run, 2:30 Off 800 Run, 2:00 Off 600m Run, 1:30 Off 400m Run, 1:00 Off 200m Run

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Dead Broke

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconDead Broke (3 Rounds for reps)On the 0:00, Part #1: In a 5:00 Window... Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (135/95) 8 Box Jump Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window... Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (155/105) 8 Box Jump Overs Rest 5:00 On the 20:00, Part #3: In a 5:00 Window... Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (185/135) 8 Box Jump Overs Rx Box - 24"/20" Rx+ 185/135 - 225/155 - 245/165

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CF Open De-Load Day 1

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)For Time: 22-18-14-10 Double DB STOH 50/35 Wall Balls 20/14 Burpees Cal Row RxM 35/20After PartyMetcon (No Measure)For Quality: 3 Rounds 12 Bent Over Rows 135/95 12 Hip Ext 12 Hollow Rocks

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Zachary Tellier

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconZachary Tellier (Time)For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats40 min Time CapCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

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