What's a "WOD?"   One of our 1st members asked it that stood for "Wall Of Destruction" this week since we were writing the times and weights on the WOD Board.  Close, but it is actually CrossFit lingo for "Workout Of The Day.  Every day is different in CrossFit.  Each day in your class you will go through a Warm-Up, then a Weight Lifting Movement, followed by a Skill (like learning a Power Clean) and then last but not least you'll encounter the WOD, our Workout Of The Day. What we do leading up to the WOD is more than most gym goers do in their entire workout.  It's not uncommon to hear "Our Warm-Up Is Your Workout!"

On this page we post each day's WOD so you can know what to expect each day and prepare your gear and your mind for what's ahead!

Workout Of The Day

  • Weekly Programming Week of October 23rd, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITWeightliftingPause Snatch + Hang Snatch8 x 1 @ 90-95% of last weeks top weight (bonus)both pause & hang directly above knee.:03 sec pauseWODAMRAP 12 min3 Muscle Ups12 Hang Cleans @135/85Strength *Bonus*Bench PressAccumulate 40 Paused reps @ 90% of last weeks top weightMONDAY BURNSplit into 3 groups3 RoundsTabata- Bike- DB Snatch (alt every round)- Pushups1 min rest between tabatas2 min rest between roundsTUESDAY CROSSFITStrengthBack Squat5^5^5 ; then accumulate 15 reps @ 80-85...

  • Weekly Programming Week of October 16th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITStrengthA1) Deadlift5^5^5 ; then accumulate 15 pause reps @ 85%A2) Strict Pullup3 x 6-12A3) Pushup3 x 10-15WOD4 Rounds, every 5:00200m Run15 UB KB Swing @ 70/5515/10 Chest to Bar Pullups200m RunWeightlifting *Bonus*Pause Snatch + Hang Snatch1^1^1 ; 4x1 @ top weightboth pause & hang directly above knee.:03 sec pausebuild over the first 3 sets to a challenging weight, then repeat for 4 more setsMONDAY BURNSplit into 3 GroupsA) AMRAP 12 min12 DB Thrusters24 Alt DB Snatches (12/ar...

  • Weekly Programming Week of October 9th The Tracks Fitness Lab In Northern Kentucky

    MONDAY CROSSFITWeightlifitingSN Pull + SN High Pull + Snatch + OHSBuild to a MaxWOD4 Rounds, Every 4:0015/10 Calories on the Bike8 KB SN (L) 55/358 KB SN (R)200' Shuttle RunStrength *Bonus*Back Squat80/5 ; 87.5/3 ; 92.5/1 ; 82.5/5 ; 90/3 ; 95/1MONDAY BURNSplit into 2 GroupsA1) AMRAP 12 min8-12 DB Bench Press12-15 DB Hammer Curls8- 12 Lateral Bench Step Overs / legRest 2 minA2) AMRAP 12 min12 Wall Balls:15 Side Plank / side8-12 Single Leg Glute Bridges / legB) AMRAP 24 min1000m Row @ 8-9400m ...

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