Archive for "Mar 05 2018"

Pull ups

CrossFit Tenacity – WOD


Warm-up (No Measure)

Row/Ride 2mins or Run 400m

2 Sets:

15 sec Bar hang

20 sec Twisted cross (each)

20 sec Spiderman

3 Sets:

5 Scap Pull ups

5 Lat Pull ups

6 Shoulder tap + knee to elbow

10 Squats

EMOM (every minute on the minute)

Metcon (AMRAP – Reps)

7 Mins:

# Pull ups


Metcon (Time)

Run small Block

30 KB Swings

Run middle block

30 Box jump overs (60/50cm)


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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