Everything listed under: Ft. Mitchell Kentucky CrossFit

  • Weekly Programming - CrossFit The Tracks - Week of February 1st - CrossFit Training in Northern Kentucky

    WOW you're all pretty awesome! This past weekend 20 Tracks athletescompeted in a competition in Newport and did great.But even more impressive was the # of CFTT family that showed up to cheer them on.Every week our community impresses me even more. MIA- The past few weeks we've had our best attendance EVER and it's getting better.

  • Weekly Programming - CrossFit The Tracks - Week of January 25th - CrossFit Training in Northern Kentucky

    Monday Warm-up A) :90 sec peck smash w/ LAX Ball B) 3 Rounds 6 Thoracic Rotations / side 6 Inch Worms 12 Underhand Grip Band Pull Aparts Weightlifting Every :90 seconds Power Snatch 65/5*5 Hang Snatch 65/4*4 Snatch 65/3*3 Strength A1) Bench Press 12-8-6-12-8-6 A2) Single Arm KB Row 6x12 / side WOD 15-12-9 : 8 min cap Clean & Jerk 135/95 Chest to Bar Pullups Cool Down 3 Way Shoulder Crossover Symmetry - Iron Scap Tuesday Warm-up 3 Rounds :30 sec Banded Hami (rig) / side :30 sec Elevated Pigeo...

  • Weekly WODs CrossFit The Tracks - Week of 3.16.15

    Programming Email - Week Of3/16/15 Who's ready for some running! "What was my score?" Warm weather is upon us and you know what that means, we get to play outside!You're going to start seeing some running in our WODs.If you prefer running shoes make sure you bring those as well. Also please reads the tips below on running safely.

  • WOD August 28th - Northern Kentucky CrossFit Gym

    THURSDAY   Strength   Back Squat 8 @ 7, 8 @ 8, plus two down sets (repeat) WOD "Fran" - 21-15-9 reps for time: Thruster, 95#/65# Pullup

  • WOD July 23rd - Northern Kentucky CrossFit Gym

    Wednesday July 23rd WOD Run 800m  30 Snatches (yes you're squatting) 95/65  Run 400m  30 Hang Cleans (yep) 95/65  Run 200m  30 Back Squats 95/65  Run 400m  30 Push-ups  Run 800m  30 Pull-ups Runs are in the gravel - Fence and back twice

  • WOD July 3rd - Northern Kentucky CrossFit Gym

    THURSDAY JULY 3RD   For Time: 40 Wall Balls 800m Run 40 Burpees 20 Wall Balls 400m Run 20 Burpees 10 Wall Balls 200m Run 10 Burpees

  • WOD June 18th CrossFit Workouts At The Tracks

    WEDNESDAY Mobility Day 21: Split jerk and shoulder mobility    Oly   Clean & Jerk    Hang Clean + High Hang Clean + Jerk 60%x1 ; 65%x1 ; 70%x1 ; 75%x1x2 ; 80%x1     WOD 5 Rounds for time 30 Double Unders 10 Hand Release Pushups 10 1 Arm KB Thrusters 53/35 

  • WOD April 18th CrossFit Workout In Northern Kentucky

    Friday April 18th Squat A1: Back Squat 5-5-5-5-5-5 @ 80%   A2: PVC Jumps 2-1-2-1-2-1   WOD: 15-12-9 Power Clean 155/105 Burpees   8 min time cap

  • WOD February 19th, 2014- Northern Kentucky CrossFit Gym

    Wednesday February 19th CrossFit - Coaching The Overhead Squat with Justin Bergh Strength: Overhead Squat 8-8-8-8    WOD: For time:  10-9-8-7-6-5-4-3-2-1  Deadlift 225/155 Box Jump 24/20  

  • WOD January 11th, 2014- Northern Kentucky CrossFit Gym

    Saturday January 11th Oly: Shankle Complex x 5 3 x Pulls with Shrugs 1 x Hang Clean 2 x Jerks WOD:  For Time: 5 Turkish Getups (arm) 53/35 Then 3 Rounds 20m Bear Crawl 20 V Ups

  • WOD December 6th 2013- Northern Kentucky CrossFit Box

    Friday December 6th Squat: Back Squat 50 Reps at 50% of 1RM Strength: Power Snatch - 1 rep every minute on the minute for 10 minutes at 60% of 1RM 3 x Fail Hand Release Push-up WOD:  5 rounds 135 lb power clean, 3 reps 7 burpees

  • WOD December 3rd 2013- Northern Kentucky CrossFit Box

    Tuesday December 3rd       Squats:  Front Squat 3-3-3-3-3   Seated Box Jumps 2-1-2-1-2   Good Mornings 10-10-10-10-10 WOD:  3-6-9-12-15 Thrusters 95/65 Pull-ups

  • WOD November 20th 2013- Northern Kentucky CrossFit Box

    Wednesday November 20th Squat: For 5 Minutes 10 Squats every 30 Seconds Back Squat @ 90% Just 1 rep   Strength: C1: Hand Release Pushups (if we have HSPUs you will alternate between HSPU & HR) Max-Max-Max-Max-Max C2: KB Swings 15-15-15-15-15 C3: Broad Jump into Vertical Leap 2-1-2-1-2    WOD: 3 Rounds 10 Thrusters @ 115/80 Row/Run/AirDyne 90 seconds Rest 2 min Core: Side Plank (L): 60 Seconds Side Plank (R): 60 Seconds Glute Bridge: 60 Seconds Plank: 60 Seconds

  • WOD November 12th 2013- Northern Kentucky CrossFit Box

    Tuesday November 12th        CrossFit Lunge (with variations) - Northstate CrossFit WOD:  For time: Buy In: Run or Row 2k Then 5 Rounds 100m Overhead Walking Lunges 100 Double Unders Cash Out: Run or a Row 2k Core: Side Plank (L): 20 Seconds Side Plank (R): 20 Seconds Glute Bridge: 20 Seconds Plank: 20 Seconds

  • WOD November 2nd 2013- Northern Kentucky CrossFit Box

    Saturday November 2nd Strength: Back Squat 7x1 @ 90%    WOD:    Backwards "Annie" 10-20-30-40-50 Double Unders Sit-ups    

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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