Archive for "Feb 14 2018"


CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Pass through

20 sec Front rack stretch

3 Inch worms

20 sec spiderman

2 Sets:

8 Muscle clean

8 Push press

8 Front squats

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)


A: 10 Thrusters + MAX Burpees in remaining time

Choose your own weight for Thruster. These should be unbroken and another chance to practice the skill and timing of the movement.

Pacing for Burpees based on how you feel today.

If you’re good, go hard!

If you’re sluggish or quite sore, back the pace off.


High Pull + Hang snatch (5 x 2 + 2 @ 65%)

High pull + Hang Snatch


  • Latest Post

  • Archives

  • Calendar

    February 2018
    M T W T F S S
    « Jan   Mar »
  • 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