Archive for "Jan 03 2018"

Front squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Leg swings

10 Pass throughs

‘Hip flow’ sequence

– Pike

– Cobra

– Spiderman (each)

– Pigeon (each)

(spend 10-15 sec in each pose)

2 sets:

8 Fronts squats w/yellow band

8 Bent over row

30 sec Plank


Front Squat (3RM)


Metcon (AMRAP – Rounds and Reps)

5 x 2min WORK/1min REST

7 Toes to Bar

9 Power cleans (50/35kg)

12 Burpees over bar


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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