Thursday WOD and Description

Warmup Spider-Man’s w/ ankle mobility

2 sets 5 lunges ea 30s side plank 10 scap push-ups 20 shoulder taps

Three sets of: Bulgarian Split Squats x 4-5 reps ea @ 4211 Rest 60s Rear-Foot Elevated Romanian Deadlift x 4-5 reps ea @ 6011 Rest 60s

WOD: For time & Quality 100 Sit-ups 30 Wall walks


Topic: CrossFit MXL Virtual! Start Time : May 21, 2020 06:30 AM Recording

Topic: CrossFit MXL Virtual! Start Time : May 21, 2020 09:31 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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