2020-11-04 WOD


CrossFit Total. Today’s goal is to put up our best effort on 3 major lifts - back squat, shoulder press, and deadlift. We will get 3 attempts at each lift, not including the warm-up sets. We’ll look at a 12 minute window for each lift.



  • Hamstring Roll x 60s each side

  • Glute Roll x 60s each side

  • Banded Pigeon x 60s each side

  • Low back Roll x 60s each side


  • Glute Bridges

  • Monster Walk

  • Banded External Rotation

  • Yogi Push-ups w/ prone angel


CrossFit Total

  • Back Squat, 1 Rep

  • Shoulder Press, 1 Rep

  • Deadlift, 1 Rep


Quad mash

Hamstring mash

Banded shoulder stretch


Recent Posts

See All

2020-11-27 WOD

NON FUNCTIONAL FRIDAY! We'll be easing out of our Turkey comas with some isolation exercises, accessory and core work. Zero burpees.

2020-11-26 Gobble Til You Wobble!!!

OVERVIEW Today’s WOD is our traditional Gobble Till You Wobble. This workout consists of 4 exercises with 100 reps each. Goblet squats, kettlebell swings, lunges and snatches will be completed chippe

2020-11-25 WOD

OVERVIEW Today’s WOD is an interval based Amrap alternating between clean & jerks, and pull-ups. Each 3 minute round will start with a 400m Run, and finish with maximum repetitions of either pull-ups

crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


  • Facebook
  • Instagram