Archive for the "Workout Of The Day" Category


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets – 20-30sec each: Bar hang Bottom of squat Pike Twisted cross 3 Sets: 8 Single arm Deadlifts (each) 8 Single arm KB Swings (each) 8 Goblet squats 30 Double unders (60 singles) Strength Deadlift (5RM (15mins)) Metcon Metcon (AMRAP – Reps) 5 x 2:30work/2:30 rest […]

Back squat

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 10 leg swings (each) 5 Inch worms 20 sec Spiderman (each) 10 Single leg hip extensions (each) 2 Sets: 15 Squats (w/ band) 15 KB Swings Back squats 2 x 8 @ 40% 2 x 5 @ 55% Strength Back Squat (5RM) Metcon Metcon (4 […]


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group Weightlifting Snatch (5 x 3 @ 75%) Metcon Metcon (AMRAP – Reps) 11mins: 60 Burpees 30 Thrusters (50/35kg) 10 Ring Muscle upsScale to Bar muscle up if needed or 10 x 3 Pull ups + 3 Push ups

Bench press

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 3 Sets: 10 Pass throughs 10 Leg swings 10 Squats 10 Shoulder tap + Knee to elbow Bench press 2 x 10 @ 40% of 1RM Strength Bench Press (5RM) Metcon Metcon (Time) 5 Rounds for time: 10 Toes to bar 10 Power cleans 10 Shoulder to […]


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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