Archive for "May 2017"


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group – 15mins Weightlifting Snatch (2, 2, 2, 2, 2) Metcon Metcon (AMRAP – Rounds and Reps) 12mins: Run 200m 11 Deadlifts 100/60kg 22 Push ups

Pull up/Row

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Row 2mins 3 Sets: 10 Pass throughs 10 Scap push ups 15 sec Hollow 10 Scap pull ups 5 Lat Pull ups Gymnastics Weighted Pull-ups (3 x 5) 3 x 5 MAX Bar rows EMOM (every minute on the minute) Metcon (No Measure) 10mins (Alt.) A: # […]


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Row/Ride – 2mins 2 Sets: 10 Leg swings 10 Squats 10 Hip extensions 10 Pass throughs 10 Strict press 2 Sets: 10 Thrusters 50 Double unders (100 singles) Strength Thruster (1RM (from rack)) Metcon Metcon (Time) 3 Rounds: 9 Clean & Jerks (60/40kg) 9 Burpee box jumps

Front squat

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group – 10mins Strength Front Squat (8RM) 10mins only Metcon Metcon (Time) Run Middle block 30 TTB (Ab mat sit ups) 30 Chest to bar Pull ups Run Middle block


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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