WOD 4/9:

Warmup: 2 rounds, 5 reps each KB Halos Windmills Bottom up KB carry (50 ft ea) Bottom up KB press Goblet squats

EMOM, for 16 minutes (4 sets) of: *1 – Seated strict Press x 6-8 reps @ 2111 (Left Arm) *2 – Seated strict Press x 6-8 reps @ 2111 (Right Arm) *3 – Bent-arm KB hold x 45 seconds *4 – L-Sit x 30-40 seconds (accumulate time with 10s on, 5-10s off) Amrap 15 3 pike push-ups 3 renegade rows (each) 3 Turkish sit-ups 3 single leg glute bridge (each) *Add 3 reps each round

Zoom recording


8 views0 comments

Recent Posts

See All

WOD - Saturday 2021-01-23

OVERVIEW Today’s WOD is a new benchmark called Ellen. This triplet of burpees, dumbbell snatches and dumbbell thrusters will challenge the entire body. 20 burpees is challenging but should be comple

WOD - Friday 2021-01-22

OVERVIEW Today’s WOD is an endurance based workout, Run 3000 meters for time. This is far from a sprint workout and will allow you to work on pacing yourself for a longer period of time. Focus on st

WOD - Thursday 2021-01-21

OVERVIEW Today’s WOD is Lyla, 10-1 in repetitions of muscle-ups and bodyweight clean and jerks. This workout is a combination of Olympic lifting and gymnastics with a moderate load on the barbell. F

crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


  • Facebook
  • Instagram