Archive for "Jul 10 2017"

Nasty girls

CrossFit Tenacity – WOD

Warm-up (No Measure)

3 Sets:

5 shuttles

10 Leg swings (each)

3 Inch worms

8 scap push ups

10 Squats

3 Sets:

5 Scap pull ups

5 Lat pull ups (strict)

5 ‘Hips to bar’ Kips

8 Push ups



Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Muscle up scaling:

#1: Bar muscle ups

#2: 14 Pull ups


Shoulder Press (10, 10, 10, 10, 10)

Light, controlled, unbroken sets.

Cool down

Pack gear away, tidy workout area.

Walk 200m

15-20 pass throughs

Spend 5-10mins w/ foam roller or lacrosse ball on QUADS, LATS & PEC AREA


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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