Friday WOD & Description

Warmup: Two sets 10 ea Arm swings 10 Inchworms 20 Alternating Lateral Lunges 10 Russian Baby Makers 30-60 second Wrist Stretch

Emom x15: 1 – Single-Arm Dumbbell Row x 8 @ 2111 (L) 2 – Single-Arm Dumbbell Row x 8 @ 2111 (R) 3 – Nose-to-Wall Handstand Hold x 30s 4 – Russian Kettlebell Swings x 20 (heavy) 5 – Top of dip Hold x 30s

Amrap 12: 6 Strict Toes to Bar or Hanging Leg Raises 9 Burpees 12 Alternating Single-Arm Dumbbell Snatches


Topic: CrossFit MXL Virtual! Start Time : May 22, 2020 06:29 AM

Topic: CrossFit MXL Virtual! Start Time : May 22, 2020 09:29 AM


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FRIDAY 2020-10-07

OVERVIEW Upper body Strength. That’s the name of the game today. Bodyweight Bench Press and Legless rope climbs will provide us with complementary pushing and pulling movement, testing our ability t


OVERVIEW Today’s WOD has almost 2 miles of cumulative running, paired with overhead squats and burpees. The squats should be at a load challenging for 15 reps, and likely requiring 2-3 sets per round.

WEDNESDAY 2020-10-07

OVERVIEW Today’s WOD will focus on smooth barbell movement with limited breaks, followed by controlled gymnastic strength.  Bars should be loaded  with a medium/light weight, allowing the initial 21-1

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Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


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