Archive for "Jul 07 2017"

Diane


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

30 sec Skipping

3 inch worms

15 sec Cobra

15 Hip extensions

10 Pass throughs

10 Scap push ups

2 Sets:

12 Shoulder taps

10 Strict press

15 Sumo Deadlifts w/ KB

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
12min time cap.

Scaling 1: Double reps w/ Push ups

Scaling 2: 21-15-9 Push ups

Strength

Deadlift (5, 5, 5, 5, 5)

Search

  • Latest Post

  • Archives

  • Calendar

    July 2017
    M T W T F S S
    « Jun    
     12
    3456789
    10111213141516
    17181920212223
    24252627282930
    31  
  • Recent Comments

  • 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