Archive for "Feb 12 2018"

Back squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

Row/Ride 2mins

3 Sets:

10 Leg swings

3 Inch worms

20 sec Spiderman (each)

10 Hip extensions

10 Band squats

Back squat

2 x 10 @ 40% of 1RM


Back Squat (10, 10, 10)


Metcon (Weight)

5 Sets:

10 One arm KB Swings (each)

15 Push ups

20 Russian twists

20sec Hollow

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