Archive for "Dec 01 2017"

Push ups

CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Leg swings

10 Pass throughs

10 Scap push ups

3 Sets:

15 Sec Side plank (straight arm)

10 Shoulder tap + Knee to elbow (SLOW!!)

Accumulate 20sec L-Hang

(Scale with tuck hold)


Push-ups (4 x 20)


Metcon (Weight)

4 Sets for quality:

10 Bent over row

10 One arm DB Strict press (each)

80m One arm Farmers carry (one side only per set)

Rest 2-3mins


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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