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 May 15th- The Tracks Fitness Lab In Northern Kentucky

    TuesdayBURN CLASSES!AMRAP 40 min400m Run40 Russian KB Swings30 Wall Balls20 Burpees1 min rest300m Run30 Russian Swings20 Wall Balls10 Burpees1 min rest200m Run20 Russian Swings15 Wall Balls10 Burpees1 min restCROSSFIT CLASSESStrength / SkillBring Sally UpA1) Walking Lunges5 x 5 / legA2) RDL5 x 8WODAMRAP 12 min50 Air Squats100 Double Unders*Bonus*Back Squat3x3 @ 80% of 8RMWednesdayBURN CLASSES500m Row for time5 Rounds (1:00, :00)Wall BallsKB Sumo Deadlift High PullBike for CaloriesDB Push PressRo...

  • Weekly Programming Week of May 1st- The Tracks Fitness Lab In Northern Kentucky

    MondayCrossFit WODStrength / SkillBack Squat8^8^8 ; 90/8*25-10lbs heavier than last week:03-:05 sec pause in bottom of squatWOD3 Rounds for time (15 min cap)10 Power Snatches @ 75/5510 Overhead Squat @ 75/5510 Hang Snatches @ 75/554/3 Ring Muscle Ups*Bonus*A1) Press In Split5^5^5A2) Tall Jerk3^3^3B) Split Jerk3RMBURN CLASSESSplit into 2 groupsA) 2 Rounds (:45 , :15)Goblet SquatMt ClimberHand to Hand KB SwingPushupSplit JumpSingle Arm KB Row (switch @ :20 sec)Alternating Goblet Cossack SquatsDB P...

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

    TuesdayCrossFit WODStrength / SkillBack Squat8^8^8 ; 90/8*3*:03-:05 sec pause on first rep each setWODFor time (14 min cap)5 Thrusters @ 145/10020 Wall Balls10 Thrusters40 Wall Balls15 Thrusters60 Wall Balls*Bonus*No Hands No Feet Snatch5x2add 5-10lbs to last weeks top weightNo Hands = No Hook GripNo Feet = feet start in recieving position &do not move to catch the barOverhead Squat8^8^8-8-8Burn WorkoutSplit into 2 groupsA) 2 Rounds (:45 , :15)Goblet SquatMt ClimberHand to Hand KB SwingPushu...

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