Archive for "Dec 2017"


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Mobility/stretch as a group 400m Run 3 Rounds (empty bar) 10 Deadlift 10 Front Squat 10 Shoulder tap + knee to elbow 20 Double Unders Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m […]

Clean & Jerk EMOM

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Warm up as a group (10 min) 3 Rounds: 5 Clean Pulls 5 Muscle Cleans 5 Power Cleans 5 JerksFirst two rounds with empty bar, then add weight Weightlifting 3 Power Clean + 1 Jerk (3 Power Cleans + 1 Jerk ) EMOM 10 minutes70% of 1RM […]

Back Squat

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Warm up as a group (10 min) Strength Back Squat (5, 5, 5, 5, 5) First set at 70% of 1RM if feeling good build from there to a heavy 5 (not 5RM) Metcon Metcon (Time) For Time: Run small block 20 KB swing 20 Burpees 20 […]


CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) As group Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To […]


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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