CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

20 sec Twisted cross (each side)

20 Shoulder taps

2 Sets:

10 Pass throughs

5 Scap pull ups – SLOW

5 Lat pul ups – SLOW

20 sec Hollow

20 sec Superman

10 Push ups

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Scaling for Bench weoght is 65% of 1RM.

Use bands for Pull ups with the goal being 12+ Pull ups per round.

REST 3-5mins between rounds.


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

8 Leg swings (each)

3 Inch worms

10 Squats

3 Sets: (build pace each round)

3 Shuttles (forwards/backwards)

Walking lunge (forwards/backwards)

12 KB swings

5 Burpees


Metcon (4 Rounds for reps)

4 Rounds:

6min WORK/3min REST

Start each work period with a 400m Run, then:

8 Burpee over box

30 Double unders

16 DB Snatch (Alt.)
This is not an AMRAP, you arent chasing MAX reps.

The aim is to move constanlty and hold the exact same pace for all 4 intervals.


CrossFit Tenacity – WOD


Warm-up (No Measure)

10mins Foam roll Quads, Adductors, Glutes

Row/Ride 2mins

3 Sets:

8 Leg swings (front & side)

10 Hip extensions

10 Band squats

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)



7 Power snatch (35/25kg)

15 Wall balls

MAX Double under in remaining time

B: Rest

Back squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

8 Leg swings (front & side)

3 Inch worms

15 sec Bar hang + twist

2 Sets:

15 Hip extensions

15 Squats

30 sec Plank

Back squat

2 x 8 w/ Yellow band (Light)


Back Squat (5RM)


Metcon (Weight)

5 Sets:

10 Strict TTB

16 Stationary KB lunges (8 each hand, step backwards)

80m Single arm Farmers carry (40m each hand)

Rest 3mins


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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman