Archive for "Nov 13 2017"


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 sets:

3 inch worms

10 scap push ups

20 sec Spiderman

10 squats

2 sets:

10 Push ups

15 Bent over row (empty bar)


Bench Press (10, 10, 10, 10, 10)


Metcon (4 Rounds for time)

Row 500

Run small block

Row 500

Run small block
Rest 3-5mins between each effort


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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