WOD - Monday 2021-02-15


DEADLIFT DAY!!! And maybe a little rowing…

But, you can count it towards your total.


  • 2 min. Row

  • Banded hip deflection x 60s each

  • Banded good mornings x 60s

5 Rounds

  • 10 Curl ups

  • 10 Ring rows

  • 5 Deadlifts - 40, 50, 60, 70, 75% building each round

  • First deadlift rep of each round will start with a 3-5 second hold in the bottom position, focusing on taking slack from the bar and building tension throughout the body.




5 min Row


Hamstring stretch

59 views0 comments

Recent Posts

See All

WOD - Saturday 2021-02-27

OVERVIEW Today’s WOD is a Hero workout for Special Agent Laura Schwartzenberger who was a FBI agent that was tragically killed earlier this year. Laura started her career in 2005 and was a decorated

WOD - Friday 2021-02-26

OVERVIEW Today’s WOD is a games open repeat workout from 2012. The repeat workout will challenge cardiorespiratory endurance and stamina throughout the entire body. The box jumps are to a moderate

WOD - Thursday 2021-02-25

OVERVIEW Today’s WOD is a couplet of front squats and rope climbs. The front squat weight will be one that we could ideally go through each round with unbroken reps. The rope climbs will be to 15ft

crossfit journal.jpeg

4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969


  • Facebook
  • Instagram