CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Leg swings (front and side)

10 Pass throughs

15 sec PVC Front rack stretch (each)

20 sec Bottom of Squat (moving to loosen hips and ankles)

2 Sets:

10 step Band crab walk

10 Band Squats

5 MAX height jumps starting from bottom of squat (land in power position)

2 Sets w/ empty bar

5 Half Pulls

5 Muscle cleans

5 Hang squat cleans


Clean (1RM)


Metcon (Time)


Chest to Bar Pull ups

Box jumps

KB Swings

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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