Archive for "Nov 2017"

Bunz Day!

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 3 Sets: 8 Leg swings (front & side) 3 Inch worms 20 sec Spiderman 20 sec Plank 2 Sets: 10 Band squats 10 Step Crab walk Strength Front Squat (8, 8, 8, 8, 8) Aim to accumulate more total load across all 5 sets than last time. […]

EMOM

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 10 Leg swings (each) 10 Pass through 3 Inch worms 10 Scap Push ups 2 Sets: 5 Scap Pull ups 5 Lat Pull ups 20 sec Hollow 20 sec Superman EMOM (every minute on the minute) Metcon (AMRAP – Reps) 10mins: # Pull ups EMOM […]

Row/Recovery

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Run 400m 2 Sets: 10 Leg swings 10 Squats 3 Inch worms 10 Scap push ups Metcon Metcon (2 Rounds for time) Row 2 x 1200m @ 80%Rest approx 1:1 Cool down ROMWOD – Stretching routine

Mash up

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group Metcon Metcon (AMRAP – Reps) 6 mins: Run small block Max Muscle ups in remaining time Weightlifting Snatch (2RM – 10mins only) Metcon Metcon (Time) 3 Rounds: Run 200m 15 STOH (50/35kg) 10 Toes to bar

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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