Weekly Programming - CrossFit The Tracks - Week of November 2nd - CrossFit Training in Northern Kentucky

Don't forget to move turn back your clocks, you don't want to be late for all the fun this week!We had a great turnout for our annual Halloween WOD, lots of great costumes and fun with friends.
For November we are doing 2 things to help out in our community.Please help if you're able.
1st - Every year Matt raises money for families in need for Thanksgiving.Last year they fed over 250 families.You can help out by donating any dollar amount.Aprox $38 feeds 1 family a full meal.Either leave cash or a check at the gym or send it to mdpunc@yahoo.com through paypal.
2nd - Bring by a can good or non-perishable food item all November and December.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.
Monday
Warm-up
Row 1000m w/out Straps
Crossover Symmetry
Skill
5 Rounds
3-6 Front Squats
3-4 Bar Taps + 3-4 Chest-to-Bar Pullups (no butterfly)
Gradually add weight each set on the front squats
WOD
10 Front Squats, 205#/125#
20 Chest-to-Bar Pull-ups
8 Front Squats
16 Chest-to-Bar Pull-ups
6 Front Squats
12 Chest-to-Bar Pull-ups
4 Front Squats
8 Chest-to-Bar Pull-ups
2 Front Squats
4 Chest-to-Bar Pull-ups
Tuesday
Mobility Class 6PM
Warm-up
4 rounds
Row 20 strokes (5 legs only, 5 legs + body, 10 full strokes)
5 hang power cleans
5 front squats
5 hang cleans

Rowing Complex
Strength
Clean + Hang Clean
80/1, 85/1, 90/1, build to heavy set
Endurance
AMRAP 20 min
Row 500m
Run 300m
Wednesday
Warm-Up
2:00in Banded Frog
3 rounds
10 GobletWalking Lunges
10Kettlebell Deadlifts
5 Pullups
5 Ring Dips
10 Squats
Strength
Back Squat
3RM, 95/3, 90/3*2

Percentage off of todays 3RM
WOD
Alpha
"Nasty Girls"
3 Rounds For Time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans, 135#/95#
Bravo
3 Rounds for time
50 Squats
7 Pullups
7 Ring Dips
10 Hang Power Cleans
Thursday

Warm-up
EMOM 10, alternating:
a) 10 Press, empty bar +10 Russian Kettlebell Swing
b)10 Toes-to-Bar +15-20 Double Unders
Strength
Push Press
3RM, 95/3, 90/3*2
Percentages off of todays 3RM
WOD
AMRAP 15:
15 Kettlebell Swings, 55/35
15 Toes-to-Bar
30 Double Unders
Friday

Warm-Up
20 Strict Pullups
20 Medicine Ball Squats
20 Kipping Handstand Pushups
20 Medicine Ball Cleans
20 Strict Ring Dips
20 Wall Ball Shots

Skill
6 Rounds, Not For Time:
1 Stone to Shoulder
5 Strict Handstand Pushups
4-8 Strict Toes-to-Bar
15 Hollow Rocks

Forthoseof youwho have no trouble with 5 strict handstand pushups, add a deficit which challenges you. Sets do not need to be unbroken. This is skill and strength development, not a workout, so make sureyou challengeyour abilities.
WOD
"Karen"
150 Wall Ball for time, 20/14
Saturday
COACHES CHOICE
9:30am & 11am Class
Sunday
Open Gym
9:30am-12noon
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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