WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “Your time is limited, so don’t waste it living someone else’s life.” -Steve Jobs Warm-up Weightlifting Hang Power Snatch (3 x 3 @ 75-80%) Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP o

CrossFit Glendora – CFG Strength View Public Whiteboard Metcon (Time) For Time: 2k Row 5 front squat every 2 min 135/95 Metcon (Time) For Time: 2k Ski 5 Stict Pull up every 2 min Metcon (Time) For Time: 2k Bike 6 anchored leg lift every 2 min

CrossFit Glendora – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 200m Run 200m Med Ball Carry 200m KB Suitcase Carry

CrossFit Glendora – WOD View Public Whiteboard QOD “The best time to plant a tree was 20 years ago. The second best is now.” -Chinese Proverb Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 min amrap: RX 50 DU’s 15 Deadlifts (155/105) RX+: (225/155) Af

CrossFit Glendora – CFG Strength View Public Whiteboard Power Snatch (1 x 1) Work up to heavy single. Power Snatch (1 x 15) 15 reps at 80% of today’s 1 RM Power Clean & Jerk (1 x 1) Work up to a heavy single. Power Clean & Jerk (1 x 15) 15 reps at 80% of

CrossFit Glendora – WOD View Public Whiteboard QOD “Don’t cry because it’s over. Smile because it happened.” -Dr. Suess Warm-up Metcon Metcon (Time) For time: RX: 4 rounds: 400m run 20 burpee box jump over 20 wallballs RX+: 25 burpee box jump overs 25 wal

CrossFit Glendora – CFG Strength View Public Whiteboard Safety Bar Squat (10 x 4) After each set: 10 DB side extensions (5 each side) 8 GHD Metcon (Time) For Time: 500m Ski 500m Row 1000m Bike

CrossFit Glendora – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 23 min AMRAP: 13 cals on the machine on your choice 10 Weighted Sit-Ups or GHD’s

CrossFit Glendora – CFG Strength View Public Whiteboard Metcon (Weight) EMOM: 1 Snatch Start at 65/45, add 10lb each minute till failure upon failure, rest 2 minutes, then: 1 Clean starting at last weight successfully snatched, add 10lb each minute till failure upon failure, res