Weekly Programming Week of August 29th - Remembering Becky


1 year ago The Tracks family lost a very special friend.  Becky Sefscik took her own life in late August after a battle with PTSD that none of us realized she was fighting. She was one off our favorite trainers, best friends and she's missed every day.  She was not only an AMAZING coach, but she was one of the strongest people we all knew, mentally and physically.

To say it in 1 word she was AWESOME.  On Monday September 5th we will honor her with our 2nd Annual Becky WOD. In 2015 over 100 gyms and thousands of CrossFitters worldwide did this WOD.  We had over 400 people come to The Tracks in Becky's honor.  She created this workout in 2012 when Casey was on vacation, it was tough, just like Becky.  All money raised will go to 22 Until Valhalla to help raise awareness for Suicide Prevention for Veterans.


1a. Front Squat
    5 - 5 - 5 ; 90/5*2
    Add 5-10lbs to last week's sets
1b. Muscle Ups
    Try to add 1 rep to last week's sets
    *focus on strong hollow arch kips, toes pointed, keeping eyes forward, snap feet down & turn over when toes reach eyes in kip


50 Calories for time on Assault Bike


    Strict Press
    5 - 5 - 5 - 5 -5 - 5
    *add 5lbs to each of last week's sets


AMRAP 12 minutes

    21 Calorie Row
    15 Overhead Squats @ 95/65
    9 Toes to Bar

5 x 2 @ +5lbs to last week's top weight

           8 Rounds
           8 Wall Balls 30/20  
            16 Russian KB Swings 70/55


    10 minutes Volume (choose one according to skill level)
  • 1 Kipping Bar Muscle Ups
  • 1 Strict Chest to Bar Pullup + 1 Beat Swing + 1 Kipping Chest to Bar Pullup
    Focus on pulling yourself as high as you can with straight arms
  • 1 Strict Chinup / Pullup + 2 Beat Swings +
  • 4 Beat Swings + 3 Ring Rows + 2 Toenail Pull ups + 1 Negative
    AMRAP 16 minutes
    300m Run
    8 Floor Wipers / side
    200m Run
    16 Mt Climbers / side


Pick Your Poison
  1. Snatch Pull + Hang Power Snatch
    3 x 2+1
  1. Power Snatch
    2-2-2 ; 3x2 @ top weight
  1. Clean Pull + Hang Power Clean
    3 x 2+1
  1. Power Clean
    2-2-2 ; 3x2 @ top weight

  1. Every :30 sec for 10 Rounds
    1 Power Snatch / Clean + 1 Snatch / Clean (TnG) @ 60% of today's double
  1. AMRAP 1 min Power Snatch / Clean @ 60% of today's double
Leave the clock running after the first part. Start the second part @ 5:30
  1. 50 - Score from Part 2, bar facing burpees
Leave the clock running, perform remaining reps for time

9:30am CrossFit Team WOD

11am Bootcamp Class

Monday - LABOR DAY
WODs on the hour 8am-12noon
Is you're visiting just show up.

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