WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “No, I beat my body and make it my slave so that…I myself will not be disqualified for the prize.” -The Apostle Paul Warm-up Metcon There are two options for workouts today. Those wishing to complete a WOD in o

CrossFit Glendora – WOD View Public Whiteboard QOD “If I had to live my life again, I’d make the same mistakes, only sooner.” -Tallulah Bankhead Warm-up First, 10 Pass Throughs with PVC Pipe :30 Wrist Stretches Then, 2 Rounds: 50 ft KB Waiter Carry (25 ft each

CrossFit Glendora – WOD View Public Whiteboard QOD “Miracles are a retelling in small letters of the very same story which is written across the whole world in letters too large for some of us to see.” -C.S. Lewis Warm-up Coaches’ Warm-Up Metcon Metcon (Time) I

CrossFit Glendora – WOD View Public Whiteboard QOD “It is not in the stars to hold our destinies, but in ourselves.” -William Shakespeare Warm-up 200m Jog :30 Couch Stretch :30 Pigeon Pose :30 Front Rack Stretch 10 Cossack Squats (5 each side) 2 Rounds: 10 Light Russ

CrossFit Glendora – WOD View Public Whiteboard QOD “It’s the repitition of affirmations that leads to belief. And once that belief leads to a deep conviction, things begin to happen.” -Muhammad Ali Warm-up 2 minutes of Light Rowing 2 Rounds: 5 Kip Swings 10 Air

CrossFit Glendora – WOD View Public Whiteboard QOD “I used to jog but the ice cubes kept falling out of my glass.” -David Lee Roth Warm-up 2 min Bike or Row :30 Pigeon Pose 10 Vertical Leg Raises each side 5 Bar Hang Scap Retractions 10 Push-Ups 2 Rounds: 5 Kip Swing

CrossFit Glendora – WOD View Public Whiteboard QOD “Whatever good things we build end up buidling us.” -Jim Rohn Warm-up Coaches’ Warm-Up Weightlifting Front Rack Lunge (4 x 6) Reverse lunges; 3 each leg @ 40% of 1 RM Front Squat. Metcon Metcon (Time) 5 Rou

CrossFit Glendora – WOD View Public Whiteboard QOD “I’m always asked, ‘What’s the secret to success?’ But there are no secrets. Be humble. Be hungry. And always be the hardest worker in the room.'” – Dwayne Johnson Warm-up 2 min of Bike

CrossFit Glendora – WOD View Public Whiteboard QOD “Let him that would move the world first move himself.” -Socrates Warm-up 200m Jog :30 Couch Stretch :30 Pigeon Pose :30 Front Rack Stretch 5 Kip Swings 2 Rounds: 3 Toes-to-Bar 5 Burpees 10 Lateral Box Step-Ups (5 ea