W.O.D.

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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Master’s Work

CrossFit Valley Forge - Masters CompMetconMetcon (AMRAP - Rounds)Alternating OTM x 12 (6 Rounds) Even Minutes – 12 GHD Sit-Ups Odd Minutes – 3 Overhead Squats Best score is 12 out of 12 rounds successful.Start at 60-65% of estimated/current Overhead Squat 1RM, and build steadily from there. Aim is to train the ability to positional squat after pre-fatiguing our midline. All repetitions are taken from the rack. If we do not have access to a GHD machine today, complete 16 AbMat Sit-Ups per round. Same focus points apply from the training earlier, as we focus on maintaining external rotation with

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Jack Squat

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)200m Run, then complete 1 Round, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges C) Alternating Spiderman + Reach D) Pvc Good MorningsMin 0-8StrengthBehind the Neck Strict Press (3x2 Every 90s)Snatch Grip Push Jerk (3x3 Every 90s)Now adding speed to the motion, through the dip/drive/drop. As we descend into the receiving position, we are looking for the same lockout we trained in the first part, finding external rotation. Push palms and the insides of our elbows up towards the ceiling aggressively. With our lower half, we are looking to

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07/09/2018

CrossFit Valley Forge - Masters CompAccessory WorkMetcon (Time)AEROBIC CAPACITY Not for tracking, as paces are individually calculated. Enter your best or your best estimate of your 2K Row finish time, which the calculator will then display your splits. Enter best/estimated 2K Row Time Submit 3 Rounds: 1:00 @ 500m Pace + 12 Seconds 1:00 @ 500m Pace + 7 Seconds 1:00 @ 500m Pace + 2 Seconds Rest 1:00 Between Rounds. After the third and final round of the above, rest for a total of 2:00, followed by: 5 Sets of :35s On / :25s Off @ 500m Pace

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07/09/2018

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)At very low intensity(walk through pace): 2 rounds 15 Cal Row + 5 Spideman and reach each side 12 Cal Row + 5 Walkouts 9 Cal Row + 5 Good Mornings + 5 Stiff leg deadlifts + 5 Regular deadlifts (empty BB) 2 rounds 5 Scalp Retractions + 5 Kip Swings + 1-2 Strict Pull Ups 30s Double Unders Then: 5:00 of specfic warm up for todays testing.Skill WorkMetcon (AMRAP - Reps)1 set Max Reps (RX+) Max Bar Muscle Ups Chest to Bar Pull UpsIf you do not have Bar Muscle Ups perform

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Fight Club

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup Clean and Jerk Barbell Warmup: 3 Rounds, first with an empty barbell. Climb every so slightly in rounds two and three. 5 Good Mornings 5 Deadlifts 5 Hang Muscle Cleans 3 Strict Presses 3 Push Presses 3 Push JerksMin 0-15Oly3 Position Clean Plus Push Jerk and Split Jerk (E2MOM 14)3 Position Power Clean Push Jerk Split Jerk Lift consists of High Hang Power Clean, Hang Power Clean, Full Power Clean. Hang onto bar and complete Push Jerk and then Split JerkEvery 2 min for 14 min, complete 1 complex

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Good Luck

CrossFit Valley Forge - Daily WODWarm-upWarm-up (No Measure)2 Rounds: 150m Run 3 Scap Retractions + 5 Strict Pull-Ups 7 Pushups 9 Air Squats -then- 3 Rounds: 5 Russian Baby Makers aka toe grab squat and stretch 4 Alternating Samson Stretches, 2/side 3 Walkouts to Hollow BodyMin 0-15MetconMetcon (Time)500 Abmat Sit-ups 500 burpees 1000 dubs 5000m Row 4 person team. Everyone can work at the same time. If one person can do dubs, there’s no scale. 30 min time cap If capped, add missed reps to 30 min. Ex: 200 dubs left, score will equal 33:20.MetconMetcon (Time)Going Alone: 100 Abmat Situps

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