Archive for "Sep 01 2017"


CrossFit Tenacity – WOD


Warm-up (No Measure)

Row/Ride – 2mins

2 Sets:

10 Leg swings

10 Squats

10 Hip extensions

10 Pass throughs

10 Strict press

2 Sets:

10 Thrusters

30 Double unders (60 singles)


Thruster (5-5-5-5-5)


Metcon (AMRAP – Reps)

3 Rounds for Reps – 1 Minute each

– Double unders

– Burpees

– Kb swings

– Rest

Cool down

Warm-up (No Measure)

200m Walk

5 Rounds of “Sun Salutation”


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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