Archive for the "Workout Of The Day" Category

Deadlift

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Row 2mins 2 Sets: 5 Inch worms 20 sec Cobra 20 sec Twisted cross 20 sec Spiderman 2 Sets: 10 Hip extensions 10 Squats 10 Shoulder tap + Knee to elbow Strength Deadlift (8, 8, 8, 8, 8) First working set @ 50% then build to heavy […]

Aerobic

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Run 200m 2 Sets: 10 Leg swings 5 Inch worms 20 sec Cobra 20 sec Spiderman (each) 10 Pass throughs 2 Sets: 10 Power snatch (empty bar) 30 sec Plank 8 Burpees Metcon Metcon (4 Rounds for reps) 6mins WORK/2min REST Run Small block (once) Then AMRAP […]

Clean

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Row 2mins 2 Sets: 10 Pass throughs 10 Front rack stretch (PVC) 20sec Spiderman (each) 10 Hip extensions 10 Squats 2 Sets: (1st as group) 5 Half Pulls 5 Jump Pulls 5 Muscle cleans 5 Power cleans 5 Front squats Weightlifting Clean (2, 2, 2, 2, 2) […]

Press

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 3 Sets: 10 Leg swings 10 Pass throughs 10 Scap push ups 10 One arm high pulls 20 sec Plank Strength Shoulder Press (5RM) 10mins Only Metcon Metcon (AMRAP – Reps) For MAX reps in 3 sets: Shoulder to overheadEach time you break perform a 4 Burpee […]

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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