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.

1st - Wear reflective gear if you're in a class when it's dark outside.We have reflective vests if you need it.

2nd - Cross at crosswalks, never trust a turn signal and always make eye contact with drivers when crossing in front of their car.

3rd - Run on the side of the road where you are going towards traffic.
I've also posted a video below on Chi Running.This is a way you all should be running. This is a style of running that will help you eliminate commons aches of pains from running.
Monday
Strength
Alpha
Power Clean
50/5 ; 55/4 ; 60/3 ; 65/3 ; 70/2 ; 75/2 ; 80/1 ; heavy single

Bravo
Halting Clean Deadlift + Hang Power Clean

How to Do Ring Rows for CrossFit
How to Do Ring Rows for CrossFit
WOD
Alpha: 12 min cap
21-15-9
Power Snatch 115/75
Chest to Bar Pullups

Bravo: 12 min cap
21-15-9
Overhead Squat
Ring Rows

Bonus: Run 1 lap


Tuesday

Strength
Back Squat
2 >2 >2

WOD
Front Squat Bar Placement
Front Squat Bar Placement
Alpha
AMRAP 12 min
5 Front Squats 155/105
5 Jerks 155/105
10 Alternating Pistols

Bravo
10,8,6,4,2 - 12 min cap
Front Squats
Push Press
Split Squats / leg
Single Leg Deadlifts / leg
Wednesday
Skill
3 Rounds
50' Handstand Walk*
15 V Ups + 20 Tuck Ups + 30 Hollows

*Bravo sub conans

WOD
How to Avoid Heel Strike: Video Instruction by Chi Running's Danny Dreyer
How to Avoid Heel Strike: Video Instruction by Chi Running's Danny Dreyer
Alpha: For Time - 30 min cap
Run 1 Lap
100 Double Unders
75 Air Squats
50 Burpees
Run 1 Lap
50 Burpees
75 Air Squats
100 Double Unders
Run 1 Lap

Bravo: For Time - 30 min Cap
Run 1 Lap
250 Single Unders
50 Air Squats
30 Burpees
250 Single Unders
50 Air Squats
30 Burpees
Run 1 Lap
Thursday
Mobility Time - Ankle Mobility 1
Mobility Time - Ankle Mobility 1

WOD
50-40-30-20-10
Calorie Row
Double Unders
Turkish Getups / side
*no worries, not doing that many TGUs (5-4-3-2-1)
Friday
Danny Broflex: Episode 6 - Bro-Reps
Danny Broflex: Episode 6 - Bro-Reps

Strength
Deadlift
5~5~5~5

WOD
Alpha
3 Rounds for time - 10 min cap
15 Toes to Bar
30 KB Swings 55/35

Bravo
3 Rounds for time - 10 min cap
15 V Ups
20 Russian KB Swings
Saturday
No11amclass. We are starting 15.3 early at11am
Online Heat Sign-Ups Will Be Posted On FacebookThursdayNight After The WOD Announcement

9:30Class Only

50-40-30-20-10
Single Unders (3x reps)
Hand to Hand Swings
Pushups
Situps
Strict Pullups(1/2x reps) or Inverted Rows
Rest 4,3,2,1 min
Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
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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