2020-11-23 WOD


Today’s WOD is a lifting complex consisting of a thruster, push press, push jerk, and split jerk. We will have 7 attempts to find a 1rm for this complex. This is a complex, which means we will perform all 4 lifts in sequence without putting the barbell down. If you need to drop the bar (due to weight or breakdown in form) that will count as a miss. If you fail a weight twice, decrease the load and continue on. Last weeks’ push press triples should serve as a guide for loading goals.



  • PND external rotation

  • PVC prayer stretch

  • PVC dislocations + around the world

Warmup x2 Rounds

  • 60 sec Jumping jacks

  • 10 Squats

  • 30s High plank

  • 10 Split squats each

  • Yogi push-ups w/prone angel


Thruster-Push Press-Push Jerk-Split Jerk Complex



Shoulder stretch

Tricep mash


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