Archive for "Sep 13 2017"

Push up/Double/Box jump

CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

3 Inch worms

20 sec Spiderman lunge (each)

3 Shuttles (forwards/backwards)

Walking lunge (forwards/backwards)

8 Burpees

30 sec Plank


Metcon (Weight)

4 Sets:

12 Stationary KB Lunge (step back)

12 Strict Toes to Bar/Rings

Rest 2mins


Metcon (AMRAP – Rounds and Reps)

AMRAP in 8mins

12 Box jumps

30 Double unders

12 Push ups

Cool down

Row 2mins EASY

2 Sets:

15 Pass throughs

15 Squats


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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