Fridays WOD and Description

Warmup: T-spine rotations x20-30 Leg swings x10 ea

2 sets Good mornings x10 Hip bridge x10 Side plank x30s ea

3 rounds Goat bag swings x10 Dead bug curl ups x20 100m run

WOD 3 Rounds 400m Run 21 KBS 12 Burpees


Topic: CrossFit MXL Virtual! Start Time : May 8, 2020 06:26 AM Meeting Recording:

Topic: CrossFit MXL Virtual! Start Time : May 8, 2020 09:29 AM Meeting Recording:


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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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