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 December 11th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITStrengthBox Squat70/3 ; 75/3 ; 80/3 ; 85/3 ; 75/3percentages are off last weeks top weight*if you missed the heavy triple last week, perform that instead. No boxWODAMRAP 14 min10 Power Cleans @ 135/8510 Handstand Pushups250' Shuttle Run (50',75')Weightlifting *BONUS*Power Snatch2^2^2^2 ; 2x2 @ 90-95% of top weightMONDAY BURNSplit into 3 GroupsA) 15 minute Volume10 Goblet Squats10 DB Press10 Russian KB Swings10 Bent Over Row1:00 Split Jumps1:00 Jumping JacksRest 2 minB)...

  • Weekly Programming Week of December 4th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITWeightliftingPower Clean2^2^2^2 ; 5x1 @ top weightWODFor time (10 min cap)15/10 Calories on the Bike15 KB Snatches (L) 55/3515/10 Calories on the Bike15 KB Snatches (R)15/10 Calories on the BikeStrength *Bonus*Bench Press3^3^3 then accumulate 15 reps @X221 @ 80%Build to a heavy triple then take it to 80% for tempo sets@X221 = accelerate up, :02 sec pause at top, :02 sec eccentric, :01 sec pause on chestMONDAY BURNSplit into 2 GroupsA) RowEMOM x 10:24 sec Sprint, :36 rest1 min Rest...

  • Weekly Programming Week of November 27th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITWeightliftingSnatch10 x 1 , EMOM @ 85-95% of last weeks top weightWOD , Intervals4 Rounds, Every 5 min250m Row12/9 Chest to Bar Pullups16 Alt DB Snatches*push the pace on the row**aim for unbroken / as few sets as possible on C2B***select a weight that allows you to push the pace to finish each round on DB SnatchConditioning *Bonus*Prowler Pushes10 Rounds100' Push @ 90/45lbs @ 8 RPErest as needed in betweenBURN MONDAYSplit into 3 GroupsA) Bike2 Rounds1 min Calories @ 91 min @ ...

RSS Feed