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Workout Of The Day

  • Weekly Programming Week of August 7th The Tracks Fitness Lab In Northern Kentucky

    MONDAYCrossFit ClassesWeightliftingPush JerkBuild to a heavy tripleWOD"Karen"150 Wall Balls for time7 min cap today!7 min cap = 21 wall balls / minchoose a wall ball that matches target intensityBonusFront Rack Step Up6 x 4 / leg*dont go higher that 20"Burn ClassesSplit into 3 GroupsA) AMRAP 12 min25 Calorie Row25 Mt Climbers / legB) AMRAP 12 min21-18-15-12-9-6-3Russian KB SwingGoblet SquatC) AMRAP 12 min8-12 DB Bench Press:15 - :30 sec Side Plank3 min rest between groupsTUESDAYCr...

  • Weekly Programming Week of July 31st The Tracks Fitness Lab In Northern Kentucky

    MONDAYCROSSFIT CLASSESWeightliftingPower Clean + Clean + Front Squat + Push Press + JerkBuild to a heavyWOD"Grace"For time (10 min cap)30 Power Clean & Jerks, @ 135#/95#BonusProwler Push50' ^ 50' ^50' , 3 x 50'Build over first three sets to a weight that is challenging but manageableShould be explosive throughout. slowing down is ok. Stopping / walking is notRepeat for 3 more setsBURN CLASSESSplit into 5 Groups2 RoundsTabata- Goblet Squat- Mt Climber- Single Arm KB ...

  • Weekly Programming Week of July 24th The Tracks Fitness Lab In Northern Kentucky

    MONDAYBurn ClassesSplit into 3 GroupsA) AMRAP 12 minute12 Calorie Row12 Lateral Burpees Over the RowerB) AMRAP 12 min12 Russian KB Swings12 Wall Balls12 SitupsC) AMRAP 12 minute12 DB Curl12 DB OH Press12 DB Row4 min rest between groupsCrossFit ClassesStrength / SkillClean Pull + Clean + Low Hang Clean + Hang Clean75-85/1*5WODFor time (9 min cap)100 Double Unders10 Power Cleans @ 185/115300m Run*Bonus*6 x 100mBarbell Back Rack CarryUse a weight thats challenging but manageableFocus on keeping goo...

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3126 Dixie Highway
Building B 

Erlanger, KY 41018 

859-905-0171

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