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CrossFit Glendora – WOD

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“Courage is feeling fear, not getting rid of fear, and taking action in the face of fear.” Roy T. Bennett

We will always experience fear.

It’s not going away.

Like we’ve realized before, life is much less about what happens to us (as well as how we feel about it) and much more about how we respond. It’s about our actions.

Our “lizard brain” is the brain that wants an immediate knee-jerk reaction – fight or flight!

The lizard brain wants to take over in times of crisis, when fear creeps in. “Flee!” it says. “NOW!”

We can train ourselves to overcome fear by telling our lizard brain to shut up, similar to how Rich Froning says he tells his body to shut up during competition.

Take one small step today to overcome fear: start up a conversation with a stranger, volunteer to speak in front of people, give more generously than your lizard brain says you should.

And watch your courage grow exponentially.


500m moderate row

:30 Posterior Chain Floss (each side)

10 Push Ups

5 Burpees

Barbell Warm-Up:

2 Rounds:

5 Good Mornings

5 Strict Press

5 Hang Power Cleans

5 Stiff-Legged Deadlifts

Coaches, give athletes a brief WOD-specific warm-up after Deadlifts.


Deadlift (1×2)

Take 15 minutes to work your way to a heavy set of 2.




10 Deadlifts (135/95)

10 Bar-facing Burpees

15 Deadlifts (185/125)

10 Bar-facing Burpees

20 Deadlifts (225/155)

10 Bar-facing Burpees

25 Deadlifts (275/185)

10 Bar-facing Burpees

30 Deadlifts (315/205)

10 Bar-facing Burpees
Prepare work stations ahead of time for minimal transition time. Athletes change out their own weights. Record total reps, and scale as needed.


Posterior Chain Smash, Posterior Chain Floss, T-Spine Smash

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