W.O.D.

Doce

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMin 0-12OlySplit Jerk (1 x EMOM 8; Heavy Single)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)Three sprints with equal work to rest. If you're lucky enough to get to the Burpee Box

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Barbell Club

CrossFit Valley Forge - Barbell ClubStrengthBanded Push Press - Purple (3x3)Loop Single Purple Band through dbs on the floor.Banded Back Squat - Purple (5x1)Single purple looped through dbs on the floor.Banded KB Swings - Red (2x15)

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I’m Still Standin

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Lower Back Foam Rollout x1:00 Lat Rollout x30s each Couch Stretch x1:00 each Pigeon Stretch on Floor x1:00 each Banded Hamstring Contractions x30 each Calf Stretch x30s eachMetconMetcon (Time)In Teams of 3: 25 Chest to Bar Pullups 50 Thrusters 75/55# 75 SDHP 100 Deadlifts 75 STOH 50 Power Snatches 25 Pullups Teams must move through the Chipper, HOWEVER, 1 PERSON must always be in the PLANK position. Both elbows and both feet on ground. If planker goes down, everyone must stop. **Coaches - referee accordingly!** Rx+ = 2 partners only

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Competitor’s Work

CrossFit Valley Forge - Masters CompWeightliftingSnatch Pull + Hang Snatch High Pull + 2 Hang Power Snatches (1 Complex EMOM 7)GymnasticsHandstand Walk5 Max Effort Distances EMOM 5: 1 kickup and walk 10 feet Shoulder Taps against a wall x100

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Hail Mary

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupWeightliftingSnatch DL + Low Hang Power Snatch (1 rep EMOM 9. Build across.)Perform Snatch Deadlift up to pocket with lockout and glute squeeze. Then lower down to ALMOST touching the floor and come back up for a power snatch.MetconHail Mary (Time)For Time: 200 Double-Unders 1,500 Meter Row 100 Wallballs (20/14) 25 Burpee Box Jumps 30/24"Scale: 50 Dubs/100 Dub Attempts for those practicing. Lower Box for jumping. Avoid step overs where possible. Allow 30 min for wod.

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Helen

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsLast completed 3/29/17. Lets get some PR's!Skill WorkBar Muscle-ups (EMOM 5 x 2-5 reps)Score lowest set of 5 min. Goal is to be even all the way through the 5 min. Practice technique for those who don't have them yet. Ex: Box Swings, Jumping Bar MU, Banded BMU, Hips to Bar, etc.

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Master’s Work

CrossFit Valley Forge - Masters CompStrengthBench Press (Build to Heavy 8)Accessory WorkMetcon (Weight)3 "Giant Sets": 12 Alternating Dumbbell Strict Presses 15 Weighted AbMat Sit-Ups 18 Dumbbell Floor Presses 21 Slow Hip Extensions Rest ~2:00 between sets.

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Everest

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-up (No Measure)Mobility and Dynamic WarmupEverest (Time)For Time: 21 Back Squats, 21 Handstand Pushups 15 Back Squats, 15 Handstand Pushups 9 Back Squats, 9 Handstand Pushups Time Cap – 20:00 Rx+ 315/225, Strict HSPU Rx 155/105 Scaled 75% of 1RM Back Squat, Pike PushupsThis is meant to be heavy and broken up. 6-5-5-5, 5's, and 3's is the goal. Choose a weight and modification that will put you in the 14-18:00 range.Hang Power Clean (Build to a Heavy 8)This is meant to be last today. Save 10-15 min to complete this.

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Master’s Work

CrossFit Valley Forge - Masters CompStrengthShoulder Press (Heavy 9-6-3)Build to a heavy set of each.MetconMetcon (Time)50-40-30-20-10 Banded Pull-Aparts AbMat Sit-Ups

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Parks and Wreck

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthBox Squat (5x2 Build across)MetconMetcon (AMRAP - Rounds and Reps)In Teams of 2, AMRAP 20: 50/35 Cal Row 50 Toes to Bar 50/35 Cal Row 200 Meter Wreckbag Run (70/50 KB) One partner works, one rests. Both partners run and can switch the KB back and forth. Run counts as 1 rep.

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