Archive for "Nov 08 2017"


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

3 Inch worms

10 Scap push ups

20 sec Spiderman (each)

10 sec Hollow

10 sec Superman

2 Sets:

10 Shoulder tap + Knee to elbow

8 Single arm KB Swings (each)


Handstand Walk (15mins Prac.)

Practice holds on wall, freestanding or handstand walking.


Metcon (Time)

1000m Row

50 KB Swings (24.16kg)

50 Box jump overs (60/50cm)

Run middle block

Cool down

Walk 200m

2 Sets:

10 Squats

3 Inch worms

Accumulate 2mins in bottom of squat


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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