Archive for "Mar 12 2018"

Back squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

Row 2mins

3 sets

10 leg swings

3 inch worms

10 squats

8 shoulder tap + knee to elbow

3 x 8 back squat with band


Back Squat (8, 8, 8, 8, 8)


Metcon (Time)

Row 1000m

25 Burpees

35 wall balls


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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