Archive for the "Workout Of The Day" Category


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group – 10min Weightlifting Snatch (3RM) Complete 3 x 3 @ 75% then build to 3RM Metcon Metcon (8 Rounds for distance) Row 8 x 20 sec MAX 2 mins rest

Pendlay row

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group – 10mins Strength Pendlay Row (10, 10, 10, 10, 10) + 15 KB Swings after each set Metcon Metcon (Time) 100 Burpee box jumps13min time cap


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Jog 400m 3 Sets: 10 Pass throughs 3 Inch worms (hold pike and cobra for 5 sec each rep) 10 Hip extensions 10 Squats w/ band 10 Shoulder taps 10mins to build to Power clean working weight Metcon 30min time cap. This is quite obviously a longer, […]


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group – 10mins Metcon 500m Row (Time) Max Effort 500m Row Strength Overhead Squat (Build to heavy 5 for the day) Metcon Metcon (AMRAP – Reps) 5 mins 11 Power snatch (35/25kg) 4 Bar Muscle ups (8 Pull ups)


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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