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Workout Of The Day

  • Weekly WODs - Week of 1/26/15 - CrossFit In Northern Kentucky at The Tracks

    Monday Improving Mobility For Front Squats and Cleans (Rack Position) MOBILITY AT5pmtonight instead of6pm Strength Alpha: Hang Snatch 55/2 ; 65/2 ; 70/2 ; 75/2 ; 80/2 ; heavy double Bravo:Overhead Squat from Rack Build to a heavy double WOD Alpha:15-12-9-6-3 (15 min cap) Front Squat 135/95 Handstand Pushup 200' Shuttle Run after each round Bravo:15-12-9-6-3 (15 min cap) Front Squat 115/75 Push-up* 200' Shuttle Run after each round *strictest/hardest pushup we can handle. If regular push-ups are ...

  • Weekly WODs - Week of 1/19/15 - CrossFit In Northern Kentucky at The Tracks

    Monday Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD Strength Back Squat 5-5~5~5~5 WOD "Cindy" 5 Pullups 10 Pushups 15 Air Squats Tuesday CrossFit - Coaching the Push Press with Miranda Oldroyd Oly Push Press + Power Jerk 55/2 ; 60/1 ; 65/1 ; 70/1 ; 75/1*3 WOD 3 Rounds for Reps 1 min Deadlift 135/95 1 min Burpees 1 min Shoulder to Overhead 135/95 1 min Box Jumps 24/20 1 min rest Wednesday The Baby Muscle Up - Ultimate Muscle-Up Progression Exercise Strength Deadlift 4...

  • Weekly WODs - Week of 1/11/15 - CrossFit In Northern Kentucky at The Tracks

    Programming Email - Week Of1/12/15 This Mondaymake sure you hit the Chipotle near the gym, proceeds benefit the Police Memorial Unity Tour,CLICK HEREfor more info. Mark is inthis Monday&Thursday, get signed up to get those injuries FIXED! Mobility class is everyMonday at 6pm.

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