Archive for "Mar 03 2018"


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

5 Inch worms

10 Hips down Push ups

20 sec Spiderman (each)

10 Hip extensions

3 Sets:

10 Squats

5 Burpees

5 Squat cleans (increase each set)


Metcon (Time)

For time:

1, 2, 3, 4, ,5 ,6 ,7, 8, 9, 10 reps of

Front squats (42.5/30kg)

Burpees over bar


Clean (1, 1, 1, 1)


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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