CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

Row 45sec (Build pace each set)

10 Pass throughs

3 Inch worms

10 sec Spiderman lung (each)

10 Squats

Clean drills

3 Sets:

8 Half pulls

8 Muscle cleans

8 Hang power cleans

8 Front squats


Clean (2RM)


Clean Pull (4 x 3 @ 100% of 2RM or above)


Flight Simulator (Time)

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5.
All sets must be unbroken and must be seperate sets.

15min Time cap.

Cool down

Row/Ride 3mins @ Easy pace

Spend 3-4mins on

Bottom of feet w/ LAX ball or PVC

Quads and calves w/ Roller or Barbell

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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