Archive for "Jun 06 2017"


CrossFit Tenacity – WOD


Warm-up (No Measure)

5 Sets:

10 sec Bar hang

10 sec Bottom of squat

10 sec Standing pike

1 x Shuttle (heels to bum)

10 KB Swings (Russian, heavy)

3 Sets –

Focus on body and bar position. Don’t rush! Get this right so that the heavier lifts are dialled in!

4 Snatch Deadlifts

4 Snatch high pulls

4 Muscle snatch (Top of knee)

4 Power snatch (Mid shin)


Snatch (1RM)


Metcon (Time)

For time:

Row 30/25cal

20 Burpee box jump overs

10 Hang squat cleans (75/50kg)(above knee)

7min 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