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Monday May 24th WOD

Max Effort Fitness- CrossFit Drexel Hill will be closed Monday May 31st in Honor of Memorial Day. 

We will be completing the Hero Workout "MURPH" on Saturday May 29th. You may choose to do MURPH alone or with a partner.

First heat will start PROMTLY at 8:15am and 9:30am. Gym will be open at 7:30am to warm up.

To learn more about why we do the HERO WOD Murph in honor of Lt. Michael Murphy click the link below

Strength: Press 4x8 @ 75%

DB Rear delt Row 3x 10

Conditioning: 15min AMRAP

10 Hang Power Cleans (115/75)(95/65) 7 Pull Ups 10 Box Jump Overs

200m Run

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Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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