Archive for "Jun 03 2017"

Back squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

Jog – 400m

3 Sets:

8 Leg swings (front and back)

3 Inch worms

10 Hip extensions

10 step Band crab walk

2 Sets:

10 LIGHT Back squats

20 sec Plank


Back Squat ( 5 x 2 )

@ same weight as last weeks singles.

Rest 2mins between sets.


Metcon (AMRAP – Reps)

AMRAP in 3mins:

Row (cals)

Rest 1min

AMRAP in 3mins:

Burpee box jumps (60/50cm)


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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