Archive for "Nov 15 2017"


CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Pass throughs

10 Leg swings

3 Inch worms

10 Scap push ups

15 Sec Spiderman (each)

2 Sets:

10 Scap Pull ups

6 Shoulder tap + knee to elbow

10 Hip extensions

10 Squats


Metcon (Time)

60 Pull ups

50 Push ups

40 Toes to bar

30 Burpees

20 Snatches (60/40kg)
25min Time cap

Cool down

Walk 200m

2 Sets:

10 Squats

3 Inch worms

10 Scap Push ups


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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