18.3 ish

CrossFit Tenacity – WOD


Warm-up (No Measure)

400m Jog

4 Rounds (increase intensity each round)

10 Doubles (20 Singles)

10 Pass throughs

10 Overhead squats (empty bar)

3 Kips + 1 Muscle up or Pull up

5 Inc worms


Metcon (Time)

2 Rounds for time:

50 Double unders

20 Overhead squats (50/35)

50 Double unders

12 Chest to bar Pull ups

50 Double unders

12 Power snatch (50/35)

50 Double unders

12 Push ups
14min Time cap

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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