Archive for "Jun 2017"

Mash up

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group Metcon 0-8: AMRAP 8-13: REST Metcon (AMRAP – Reps) 8mins: 12 C2B Pull ups 9 Push ups 6 Power cleans (75/50kg) Strength 13-25: Jerk 25-30: REST Jerk (Heaviest 3) Any styleNo racks – Bar cleaned from floor Metcon 25-30: REST 30-35: AMRAP Metcon (AMRAP – […]

Back squat

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 15 Leg swings 10 Mountain climbers 15 Hip hip extensions 3 Sets: 20 sec Plank 10 Sumo DL w/ KB 10 Goblet squat w/ KB Strength Back Squat (3RM) 3 x 3 @ 75% then buld to 3RM Metcon Metcon (AMRAP – Reps) 8mins: 15 […]

Snatch/Row

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

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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