CrossFit Programming Week Of 11/14/16 - Northern Kentucky CrossFit Gym

The Tracks Combine Is This Saturday!
Get ready to have some FUN and throw around some weights.  This Saturday we'll have our 1st Annual Tracks Combine.  What is this?  It's a day to test out some of your skills and help set your next goals.  We will have 2 lifts in the morning starting at 8am, Snatch and Clean & Jerk.  Then you will move onto a few other stations like max PVC jump, Max Pull-Ups, Max MUs, Max Burpees in minute, Max Row In A minute, Max Handstand Walk/Hold, etc.  You'll finish with an obstacle course WOD.  
The goal is to give you some metrics to see where you are now and goals to shoot for.  THIS IS NOT A COMPETITION
If you're a Bootcamp only member this is for you also.  You will not be doing the Snatch and Clean & Jerk though.
    No Kip November
3 x 30 Reps Strict Gymnastic Pull Complex
Strict Rope Climbs
Strict Muscle Ups / Spotted
Strict Chest to Bar Pullups / Pullups
Strict Chinups / Spotted
Inverted Rows
Back Squat
Pull-ups (Kipping)
Calories on the Bike1000m Row
"If it doesn't challenge you, it doesn't change you" - Fred DeVito
    No Kip November
3 x 30 Reps Strict Gymnastics Press Complex
Strict HSPU*
Strict Ring Dips** / Box Dips
Dive Bomber Pushups / Judo Pushups / Pushups
*if able to do more than 8 in a set, add a deficit
**if able to do more than 8 in a set, pause in deepest part of dip & at top in ring support

Bench Press

3 Rounds
10 Thrusters @ 135/85
10 Burpees to target

No Kip November
3 Rounds
15 Pike Leg Raises
15 V Ups
15 Pike Drag Ups

Power Clean + Hang Clean
4x1 @ top weight

"Nasty Girls : V2 / V1"
50 Alternating Pistols / Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 175/115 / 135/95


Core Conditioning
Inch Worm
Hollow Rock
Beat Swing

AMRAP 20 min
100 Double Unders
75 Wall Balls
50 Burpee Box Jump Overs
25 Sit-ups


Liftoff Prep

Snatch Pull + Hang Snatch

*build up to your starting weight

Jerk Ladder


Clean & Jerk

Clean Pull + Power Clean + Jerk

*build up to your starting weight

Strong is healthy,

Strong is happy,
Strong is harder to kill



8am-12noon Tracks Combine - 

FOR ALL MEMBERS, even Bootcampers!




11 comments (Add your own)

1. EllCedo wrote:
Buy Medication Online Without Script Comprar Cialis Disfuncion Erectil cialis generic Generic Hydrochlorothiazide Saturday Delivery Generic Macrobid Online

Fri, June 1, 2018 @ 4:18 AM

2. KennethNeima wrote:
wh0cd79927 for more info

Sun, June 24, 2018 @ 9:37 AM

3. Michaelsar wrote:
wh0cd79974 metformin

Sun, June 24, 2018 @ 9:37 AM

4. Michaelsar wrote:
wh0cd79912 propecia

Sun, June 24, 2018 @ 9:39 AM

5. Aaronvok wrote:
wh0cd79911 [url=]ventolin nebules[/url]

Sun, June 24, 2018 @ 9:41 AM

6. wrote:
When I initially commented I seem to have clicked
the -Notify me when new comments are added- checkbox and
from now on each time a comment is added I get 4 emails with
the exact same comment. Is there a means you can remove me from that service?

Mon, November 5, 2018 @ 2:45 PM

7. wrote:
Hey there! This is my first visit to your blog!
We are a collection of volunteers and starting a new initiative
in a community in the same niche. Your blog
provided us valuable information to work on. You have done a extraordinary job!

Sun, May 12, 2019 @ 8:21 PM

8. wrote:
May I simply just say what a comfort to uncover a person that really knows what
they are talking about on the net. You certainly realize how to bring an issue to light and make it important.
More and more people should check this out and understand
this side of your story. I can't believe you are not more popular given that you most certainly possess the gift.

Fri, June 14, 2019 @ 11:33 AM

9. wrote:
This is a topic which is close to my heart...
Best wishes! Exactly where are your contact details though?

Sun, June 16, 2019 @ 10:18 AM

10. wrote:
Have you ever thought about publishing an ebook or guest
authoring on other blogs? I have a blog centered on the same subjects you discuss
and would really like to have you share some stories/information.
I know my visitors would appreciate your work. If you are even remotely
interested, feel free to shoot me an e mail.

Fri, June 21, 2019 @ 10:53 PM

11. wrote:
Hi there! I just wanted to ask if you ever have any trouble with hackers?
My last blog (wordpress) was hacked and I ended up losing several weeks
of hard work due to no backup. Do you have any methods to
protect against hackers?

Thu, July 18, 2019 @ 1:26 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location