Weekly Programming - CrossFit The Tracks - Week of November 16th - CrossFit Training in Northern Kentucky


They are in the lobby on the table, drop your $5 in the money box or mark in on the sheet to charge it.

We will be Closed Thanksgiving, on the Friday after we will have a 9am & 11am class, then normal schedule Saturday and Sunday.
Don't forget to bring a can good or non-perishable food item.We are doing a food drive for the Northern Kentucky Community Action for one of our members, Vanessa Rose.The top items they need are Peanut Butter, Soup, Canned Fruit, Beans and Rice.
2 Rounds
20 Strokes on Rower (5 legs, 5 legs + body, 5 full strokes)
10Scap Pullups
10 Double KB Thrusters
:30 sec Banded Frog
Front Squat
1000m Row
50 Thrusters, 45lbs
30 Pull-ups
NO Mobility Class Today
Crossover Symmetry
- Hollow Hold
- Superman

EMOM 12, alternating:
a) 25 Single Unders + 10 Double Unders
b) 8Kips on rings or Bar
c) 4Kipping Pullups, rings or bar
d) 4 Ring Dips
30 Muscle-Ups for Time
5 Rounds For Time:
50 Double Unders
10 Ring Dips

3 Rounds
:30 sec KB Arm Bar
10 Fire Hydrant Circles
10 Band Pull Aparts
20 Overhead Squats, empty bar
100' High Knees
10 Snatch Low Liftoffs
100' Buttkicks
10 Snatch High Liftoffs
100' High Knees
10 Muscle Snatch
100' Carioca
10 Snatch from Hip
For Time
21Snatch, 115#/75#
Run 400m
15 Snatch
Run 800m
9 Snatch
Run 1000m
For Time
21 Cleans
Run 400m
15 Cleans
Run 800m
9 Cleans
Run 1000m

Crossover Symmetry
4 Rounds
Row 250m w/out straps
5 Wall Walks
10Z Press
15Ring Rows
For Time
9 Push Press, 185#/125#
27 Burpees
6 Push Press
18 Burpees
3 Push Press
9 Burpees

2:00Hamstring Floss / Leg
3 Rounds
Death March 50'
15 Medicine Ball Cleans
1 Legless Rope Climb
6RM, 95/6, 90/6*2
A2) Partner Assisted Hamstring Curls
3 after each set
For Time:
70 Situps
50 Wall Ball, 20/14
30 Burpees
10 Cleans 155/105
9:30am & 11am Class
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 


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