W.O.D.

Liquid Laugh

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Pec Smash x 30s each Squat Test: Accumulate 2 min Dynamic WarmupMin 0-10GymnasticsHandstand Push-ups (40%-35%-30%)Rx - Kipping Rx+ - Strict Scaled - Pike Pushups E2MOM for 6 min. Lack of rest is on purpose. Min 10-20MetconMetcon (AMRAP - Rounds)On The Minute x 8 (2 Rounds): Minute 1 – 6 Reps @ 65% of 1RM Back Squat Minute 2 – 4 Reps @ 70% of 1RM Back Squat Minute 3 – 2 Reps @ 75% of 1RM Back Squat Minute 4 – RestMetconLiquid Laugh (4 Rounds for reps)4 Rounds: 1:00 –

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Van Damme

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility: Pigeon Pose on Floor: 45s each Couch Stretch: 45s each Dynamic Warmup 2 Rounds increasing weight: 5 Ring Rows/Pullups/C2B 5 Power Snatches 5 Clean and Jerks 5 ThrustersMin 0-25MetconVan Damme (Time)For Time: 30 Power Snatches, 20 C2B 30 Power Clean and Jerks, 20 C2B 30 Thrusters, 20 C2B Rx – 95/65 Rx+ - 135/95 and 10 RMU (instead of 20 C2B) 25 min time capThis is meant to be heavy and broken up.

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Master’s Work

CrossFit Valley Forge - Masters CompView Public WhiteboardAccessory WorkMetcon (3 Rounds for weight)Not for Time, 3 Rounds: 100 Meter Double Kettlebell Front Rack Carry 100 Meter Double Kettlebell Farmers Walk 200 Meter Sled Drag Round 1 Drag – Light Round 2 Drag – Moderate Round 3 Drag – Heavy

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Kelly

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup 2 Rounds, gradually building in intensity: 200m Run + 5 Box Jumps + 7 Wallballs Rest ~1:00 between rounds.Min 0-20MetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#

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Over and Out

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup Pvc Pipe Warmup 200m Run, then: 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Ohs (empty bar) -then 1 Round with light weight: 5 Hang Power Snatches 5 Power Snatches 5 Pausing Overhead Squats 5 Hang Squat Snatches (Leave bars out)Min 0-15OlyOverhead Squat (Heavy Single)Take 12-15 minutes to build to a Heavy SingleMetconOver and Out (Time)For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20 Squat Snatches (95/65) Time Cap: 20 min Add 1 sec for each rep missed.On

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Don’t Stop Believin

CrossFit Valley Forge - Daily WODMobilityWarm-up (No Measure)Quad/Adductor Foam Roll - 1 min each side Couch Stretch - 1 min each side Pigeon Pose on floor - 1 min each side Overhead Banded Lat Distraction - 30s each sideMetcon (AMRAP - Rounds)EMOM 10 P1 hangs from a pull-up bar while P2 completes work. P2 completes: 5 Thrusters and 5 Burpees Switch every minute. Rx 95/65 -5 min rest- EMOM 10 P1 holds plank position 30s of 60s. P2 completes 5 T2B and 5 Hollow Rocks. Switch every minute. Best score is 20 successful rounds out of 20.

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Master’s Work

CrossFit Valley Forge - Masters CompAccessory WorkMetcon (No Measure)With a running clock, 5:00 at each station (25:00 total): A) Barbell Bench Press – Build to a Heavy Set of 9 B) Dumbbell Strict Press – Build to a Heavy Set of 7 C) Dumbbell One-Legged Stiff-Legged Deadlift – Build to a Heavy Set of 5 (each side) D) Weighted Strict Pull-Up – Build to a Heavy Set of 3 E) Turkish Get-Up – Build to a Heavy Set of 1 (each side)Bench Press (Heavy Set of 9)DB Strict Press (Heavy Set of 7)Seated DB Strict PressSingle Leg Deadlift with KB

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Big Bang

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup -then- 3 Walkouts 4 Spidermans, each side 5 Pausing Glute Bridges, 2 seconds at top 6 Pausing Hip Extensions, 2 seconds at top -then- With an empty barbell: 8 Good Mornings 8 Stiff-Legged Deadlifts 8 Hang Muscle Cleans With a very lightly loaded barbell: 6 Good Mornings 6 Clean Pulls 6 Hang Power Cleans Min 0-20Power Clean Technique (1 rep EMOM 7)There are (3) two-second pauses in each repetition: 1 – Knee-Level 2 – Mid-Thigh 3 – Power Receiving PositionBuild from 30-55% for technique purposes only. Our purpose behind

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