Archive for the "Workout Of The Day" Category


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 3 Sets: 3 Inch worms 20 sec Cobra 20 sec Twisted cross (each) 20 sec Pigeon (each) 3 Sets: 10 Squats 10 Pass throughs 3 Sets: 5 of each – Snatch Deadlift Snatch High pull Muscle Snatch Overhead squat Weightlifting Snatch (3 x 3 @ 75%, 3, […]


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 3 Sets: 8 Pass throughs 8 Scap push ups 8 Leg swings (front & side) 8 Squats 3 Sets: 3 Max height vertical jumps 8 Strict press 8 OHS Squat (to safe depth) Weightlifting Jerk (Heavy single (10mins only)) Any style EMOM (every minute on the minute) […]

Partner up

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group Metcon Metcon (Time) Each complete: (One works/One rests) Row 1000m 20 Power cleans (70/50kg) Run Middle block 30 Burpee box jumps 200m Farmers carry

Front squat

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 20 sec Bar Hang 20 sec PVC Front rack stretch (each side) 8 leg swings (front) 8 leg swings (side) 5 Inch worms 5, 5, 5 Squats (Sumo, Normal, Narrow) 2 Sets: 10 Step Band crab walk (each way) 10 Band Squats Strength Front Squat […]


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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