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CrossFit Glendora – WOD

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“If you’re brave enough to say goodbye, life will reward you with a new hello.” – Paulo Coehlo


7 min AMRAP:

1 min easy bike

5 jump squats

5 floor plate press

10 wall angels

20 single unders

Then, 1 set:

30 second Bike (workout pace)

10 Push Ups

15 Air Squats

30 Double Unders


Metcon (Time)

For Total Working Time (10 min cap each set):

2 sets:

25/20 Calorie Assault Bike

25 Push Ups

30 Alternating Step Ups (24/20)

100 Double Unders

30 Alternating Step Ups

25 Push Ups

25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)- Rest 3:00 between sets –
Assault bike: Effort should be around 70-75% (can be slightly higher on second bike of each round). Pace should not be at a sprint pace. Push-ups will allow for a slight recovery period for the legs before going into squats. Athletes should focus on making sure that they are breathing deep throughout bike effort. Strategy of ramping up wattage for 3-5 seconds and then coasting down to working pace works well in this workout.

Pushups: MAKE SURE CHEST HITS THE GROUND EACH REP, and hips come up with the chest (avoid worming). Attempts should be in sets of reps that athlete is confident that they can complete, take a short break off the hands, and then resume. If in doubt, always resort to fast, quick sets and get off the hands when not workings (effectively reducing time under tension).

Step Ups: Legs will already be somewhat fatigued from bike effort. Athletes should focus on a steady pace that will allow them to breathe with each rep. Try and maintain a manageable pace that allows for non-stop repetition.

Double unders: Athletes can sub the same number of singles for doubles. For those who do not have doubles regularly, have them a.) work on doubles for a set amount of time and then switch to singles for remaining reps or b.) go back and forth between a set number of double and singles until complete. Focus is keeping up intensity. Athletes should have double unders completed within 2:30 of getting to this movement (efficient double under athletes can normally complete 100 rep in 60 seconds if they avoid no reps).

2nd Training

Metcon (AMRAP – Reps)

3-4 sets:

20 Banded Good Mornings

1:00 side plank right

1:00 side plank left
Record total reps of Good Mornings


Ankle Stretches, Plantar Smash, Pectoral Smash (lacrosse ball)

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