Archive for "Aug 2017"

RUN-HSPU-DEADLIFT-JUMP

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Group warmup (15 minutes) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 25 -Run 400m -10 Handstand Push-ups -12 Deadlifts (100/70) -14 Box jumps

Muscle up bro sesh

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) With band and PVC 3 Rounds: – 10 Scap Row – 10 Row – 10 straight arm lat pull down – 30sec Hollow Body then 5 – 10 Minutes kipping/ Muscle up practice Metcon Metcon (6 Rounds for reps) Every 90seconds x6 # Muscle ups (pull ups)choose […]

Front skwaaaats

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 5 Inch worms 20 sec Spiderman lunge (each side) 15 Hip extensions 10 Leg swings (each side) 2 Sets: 30 sec Plank 15 sec Side plank (each) 20 Squats w/ band Weightlifting Front Squat (3RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 6 […]

Jackie

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsDrop the empty barbell and i’ll drop you! lol jokes nah you’ll just do 150 burpees then and there Weightlifting Jerk (Heavy single) Any style

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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