Weekly Programming CrossFit The Tracks - Week of 3/7/16 - CrossFit Gym & Fitness Facility In Northern Kentucky

2 weeks in and ALL OF YOU continue to impress!The hard work and dedication has been on display for everyone to see.Plus the teamwork by everyone from judging to cheering is incredible.16.3 will be announced on Thursday night, we can't wait!

MAKE-UPS- There will be times when some of you wish you redo the Open workout.We ask that you do this on Sunday during Open Gym.We will have VERY limited space for re-dos on Mondays, but you'll need to get your own judge.Again, the space will be limited for this.
Beginner Classes.These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.
3 Rounds
6 Thoracic Rotations / side
3 Inch Worms
12 Band Pullaparts
6 Push-ups Plus

  1. 3 min clock
Build to a heavy TnG Snatch
  1. EMOM for 6 min
TnG Snatch + Snatch Balance 85-90%
  1. 3 min clock
Build to a heavy Jerk Triple (no blocks)
  1. EMOM for 6 min
2 Jerks @ 85-90% (no blocks)
5)Every 90 seconds, 12 rounds
2 Power Cleans + 6 Strict Ring Dips

:90 sec quad smash
2 Rounds
10 Wide Leg Good Mornings
10 Goblet Squats + :20 sec hold
Crawl 20 steps

EMOM for 12 min
2 Power Cleans
Back Squat
5RM , 90/5*3, 85/MAX Reps

8 min volume

5 Rounds for time (15 min cap)
15/12 Cals on Bike
15 KB Swings 55/35
15 V Ups


6 Rounds


6 Power Cleans & Jerks 135/85 ; 185/125
12 Heavy Wall Balls
3 Muscle Ups
rest 1:1
rest 5 min
2)60 Calorie Row
45 Wall Balls
45 Calorie Row
30 Wall Balls
30 Calorie Row
15 Wall Balls

10 min w/ Foam Roll

100 Calories on the Bike @ a comfortable pace

3 Rounds (not timed)
5 TGU / side
15 Box Jumps
100 Calories on Bike for time



Pick Your Poision
EMOM for 15 min
0:00 - 3:591 Hang Clean & Jerk or 1 Hang Snatch @ 65-70%
4:00 - 8:591 Paus Clean & Jerk or 1 Pause Snatch @ 70-80%
9:00- Finish 1 Clean & Jerk or 1 Snatch @ 80-85%


16.3 Prep
16.3 Open WOD
Heats will start at 8am. Once the WOD is announced Thursday then we'll post the sign-ups on Zen Planner.
Open Gym

Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

7 comments (Add your own)

1. wrote:
Have you ever thought about publishing an e-book or guest authoring on other websites?
I have a blog based on the same topics you discuss and would love to have you share some stories/information. I know my visitors would
enjoy your work. If you are even remotely interested, feel free
to send me an e mail.

Sat, October 6, 2018 @ 2:40 PM

2. Xexilia wrote:
This was so helpful and easy! Do you have any artlices on rehab?

Tue, October 23, 2018 @ 10:46 AM

3. cheapest car insurance Kennesaw GA wrote:
Changeling, thank you for the beautiful photos, but I think you should come back to the Clifton Place Memorial Garden and Park and take better pictures as the garden is very lush now. Also, we too harvest rain water in our 1000 tank.The fish pond will be restocked with more goldfish and when we do I ll put the gold and orange fish in with the other.The site looks great and is a great guide for those wanting to know more about community gardens and the wonderful joy they add to the community.Melvin

Wed, October 24, 2018 @ 4:02 PM

4. wrote:
I blog frequently and I genuinely thank you for your content.
The article has really peaked my interest. I will bookmark
your blog and keep checking for new information about once per
week. I opted in for your Feed too.

Fri, November 2, 2018 @ 10:54 AM

5. wrote:
I'm not sure where you are getting your information,
but great topic. I needs to spend some time learning more or understanding
more. Thanks for fantastic information I was looking for this information for
my mission.

Sun, November 11, 2018 @ 10:42 PM

6. wrote:
Sling tv coupons and promo codes for november 2018
First of all I want to say excellent blog! I had a quick question which
I'd like to ask if you don't mind. I was curious to know how you center
yourself and clear your head before writing.
I've had a hard time clearing my thoughts in getting my ideas out there.
I do enjoy writing however it just seems like the first 10 to 15 minutes are generally lost just trying to figure out how to begin. Any ideas or hints?
Thanks! Sling tv coupons and promo codes for november 2018

Sat, November 17, 2018 @ 9:03 AM

7. wrote:
I have fun with, lead to I discovered exactly what I used to be taking
a look for. You have ended my 4 day lengthy hunt! God Bless you
man. Have a nice day. Bye

Sat, November 17, 2018 @ 1:16 PM

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