Intervals are FUN


Spider-Man deluxe x 5 each side Ankle Pulse x 30 seconds per ankle Squat Rocks x 30-60 seconds (hold in whatever position feels the tightest and try to breathe into that position)

Tabata Warmup x 3 sets (6 min total): Banded Squats Plank Walks Tuck Jumps Plank Shoulder Taps

WOD: E2M (Every 2 Minutes) 1 – 30 Squat Jumps 2 – 30 Front-Racked Kettlebell Walking Lunges 3 – 30 Alternating Dumbbell Snatches 4 – 30 Box jumps or step ups 5 – 40 Seconds of Side Plank (each side)


Topic: CrossFit MXL Virtual! Start Time : May 6, 2020 06:29 AM Meeting Recording:

Topic: CrossFit MXL Virtual! Start Time : May 6, 2020 09:28 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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