Weekly WODs CrossFit The Tracks - Week of 3.23.15

Programming Email - Week Of 3/23/15
15.5 Is Here!
The past 4 weeks have been a blast and the final week of the CrossFit Open is upon us.The CrossFit Open has done some great things for our box and membership engagement.A few of you have asked about the competition and how it's going.The 4 teams were created for a competition, yes ,but also to bring our members together who didn't know each other and add energy to the gym.It has done both of those and for that our in-house competition has been a huge success.

Speaking of the competition, don't forget to get your 1 minutes of max burpees in by midnight tonight.

RSVP for the 15.5 Cookout next Saturday

REMINDER- DO NOT PARK across the street in the carpet store parking log.It's the 2nd red box below.The Red box above the gym on our side of the street is the big grass field with signs in it, we've not had any issues there, but the other red box across the street is the carpet store, please DO NOT PARK THERE.

Mark will be in Monday from 4:45pm-8pm

No mobility classtonight
MaxWod | Kettlebell Thruster | Techniques
MaxWod | Kettlebell Thruster | Techniques

Back Squat
3RM >3>3

3 Rounds - 12 min cap
9 KB Thrusters - L 55/35
27 Double-Unders
9 KB Thrusters - R 55/35
27 Double-Unders

Olympic Coaching Tips: Clean and Jerk in Slo Mo
Olympic Coaching Tips: Clean and Jerk in Slo Mo
Alpha: Clean & Jerk
55/5 ; 60/5 ; 65/4 ; 70/4 ; 75/3 ; 80/3 ; 85/2

Bravo: Bench Press

AMRAP 15 min
9 Thrusters 95/65
9 Chest to Bars
9 Burpees
20 min volume
10 Archer Pushups 5/side
30 Sec L Sit
60 Sec Hollow Hold
30 Russian Twists

15 Pushups
30 Sec L Hold / Tuck Hold
60 Sec Plank
30 Russian Twists
CrossFit - Wall Ball
CrossFit - Wall Ball

Alpha- 20 min cap
Buy In - 12 MUs for time
3 Rounds
5 KB Snatch - L 55/35
5 KB Snatch - R
10 Pistols - L
10 Pistols - R
15 Box Jumps 24/20

Bravo- 20 min cap
Buy in - 30 Burpees for time
3 Rounds
20 Alt KB Snatch
20 Wall Balls

How to do a Barbell Roll Out
How to do a Barbell
40 min Volume
5 Turkish Getups / side
10 Windmills / side
10 Barbell Rollouts
1000m Row

How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD
How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD
Alpha: Pause* Snatch + Overhead Squat
Build to challenging
*2 sec below knee & in bottom of hole

5 Rounds
10 Double KB Front Squat
20 Banded Good Mornings

Russian KB Swings AHAP
Burpees to Target
No11amclass. We are starting 15.5 at 11am
Online Heat Sign-Ups Will Be Posted On Facebook Thursday Night After The WOD Announcement

Cookout will follow at 1pm, bring a dish to pass, something for the grill and drinks.We'll have a great time celebrating everyone's AWESOMENESS!

9:30Class Only

With a Partners
AMRAP 15 min
200m Run
15 KB Swings
*partner must finish all 15 swings before run

rest 5 min

AMRAP 15 min
MAX Single Unders
*one partner working at a time
*other partner must be holding a plank variation in order for the other to jump
Open Gym
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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3139 Dixie Highway
Building B 
Erlanger, KY 41018 


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