W.O.D.

05/19/2018

CrossFit Valley Forge - Daily WODOlySquat Snatch (Build to a heavy single)MetconMetcon (Time)For Time 800m 5 Rope Climbs 30 Shoulder Overhead 115/75 5 Rope Climbs 800m Run

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05/18/2018

CrossFit Valley Forge - Daily WODMetconMetcon (Time)10 Rounds for Time 3 Hand Stand Push Ups 5 Deadlifts 225/155 7 Bar Over Burpees 9 Pull Ups 35 min Cap

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05/17/2018

CrossFit Valley Forge - Daily WODOlySegment Clean (6x2)2 second pause at kneeMetconMetcon (Time)With a partner 3000m row Partners switch every 500m. While one partner rows the other completes as many rounds and reps of: 10 Russian Kettlebell Swings 10 Goblet Squats 10 Abmat Situps (53/36)Post Rounds and reps in comments.

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05/16/2018

CrossFit Valley Forge - Masters CompOlyPush Press + Push Jerk + Split Jerk (5x1)Accessory WorkMetcon (Time)AB 15 Cal EMOM for 12 min

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05/16/2018

CrossFit Valley Forge - Daily WODStrengthPendlay Row (5x5)MetconAccessory WorkMetcon (Time)5 Rounds for Time 6 Power Snatches 115/75 10 Box Jump Overs 30 Double UndersMetcon (AMRAP - Reps)Four sets of max push ups with 2 min rest between sets.

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05.15.18

Olympic Weightlifter Jon Zajac, owner of Lancaster Barbell, will be at CFVF Sunday May 20th for a special Snatch clinic from 9am-11am. The cost is $45/person. We need to know by Thursday is you are interested. Let a coach know or comment on our members Facebook post! Hope you can make it

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