Call: Ben: 626 224-8717 or Marc: 626 733-2799


CrossFit Glendora – WOD

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“We don’t develop courage by being happy every day. We develop it by surviving difficult times and challenging adversity.”

― Barbara De Angelis


2:00 min easy bike/ski/row


2 Rounds:

10 Banded Good Mornings

10 Single Leg RDL’s (each side)

5 deadbugs (each side)

10 Goblet Squats (light weight)

– into workout prep –

Warm Up to working Deadlift weight


Deadlift (8 x 2 @ 80%)

– Complete a set every 90 seconds –

* Use same weight for all 8 sets


Metcon (AMRAP – Rounds and Reps)

12 minute Amrap

15 Wall Balls (20/14)

5-10-15-20 . . .

Ring Rows

RX+: Ring Muscle-ups (2-4-6-8….)

*Set up rings with the bottom of the ring at top of hip. Feet start under rings and then lean back to full extension of the arms.
Wall Ball weight should be selected so that athletes can perform unbroken sets of wall balls for at least the first three rounds.

Rings must make contact with side of chest in order to be counted as a completed rep. Ring rows get very difficult very quickly. Sets should be small and fast and athletes should rest grip when not attempting reps. Do not free hang from rings to rest.

2nd Training

Metcon (AMRAP – Reps)

3 sets

15 Deficit Push Ups

1 minute Squat Hold
Record 48 reps if complete.


Posterior Chain Floss, Doorway Stretch, Quad Smash

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