Archive for "Nov 15 2017"

Chipper


CrossFit Tenacity – WOD

Warm-up

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

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

Search

  • Latest Post

  • Archives

  • Calendar

    November 2017
    M T W T F S S
    « Oct   Dec »
     12345
    6789101112
    13141516171819
    20212223242526
    27282930  
  • Recent Comments

  • 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