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CrossFit Glendora – WOD

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“Thinking is the hardest work there is, which is probably the reason so few engage in it.” ~ Henry Ford


8 min AMRAP:

1 min easy bike

5 Single DB Front Squats (each side)

5 Single DB Shoulder to Overhead (each side)

5 Deadbugs (each side)

5 Single Leg Glute Bridge (each side)

Then, 3 sets:

20 sec Assault Bike (increase pace each set)

4 DB Thrusters


Metcon (4 Rounds for time)

4 sets (new set every 10 min) (7 min cap each set):

15/12 Cal. Assault Bike

12 Dumbbell Thrusters (25’s/15’s) (35’s/25’s)

15/12 Cal. Assault Bike

9 Dumbbell Thrusters (35’s/25’s) (50’s/35’s)

15/12 Cal. Assault Bike

6 Dumbbell Thrusters (50’s/35’s) (65’s/50’s)
Use DB’s or KB’s for Thrusters. Don’t get caught up in the exact weight; simply increase in weight each set of Thrusters. . Share DB’s or KB’s if needed. Record time from each set.

Stimulus is moderate to high intensity. Athletes should be aware that both movements utilize/fatigue both the arms and legs. Effort on bike should take the increasing weight from each set of thrusters into consideration as each set progresses.

Goal should be to pick up the dumbbells within 10 seconds of exiting the assault bike.

Assault Bike: Athletes should maintain an intensity that will allow them to complete each assault bike interval around 75 seconds or less. Strategy of staying at a steady pace across each bike effort OR ramping bike up for 4-5 seconds and coasting down to maintenance pace are both good strategies.

Thrusters: done with two dumbbells/kettlebells and weight increases while reps decrease after each bike. Athletes should base weight selection off of the ability to complete each set of thrusters unbroken. Let the DB’s sit slightly off the side of the shoulders. Please avoid dropping DBs/KBs…. Be explosive with every rep!

2nd Training

Metcon (Time)

Accumulate 3-5 minutes of dead hang from pull up bar
Record total time accumulated


Quad Smash, Couch Stretch

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