Weekly WODs CrossFit The Tracks - Week of 5.25.15

Programming Email - Week Of 5/25/15
Great job to everyone that braved through the suck and got through Murph.Hero WODs are tough and really put to test what we do every day in the gym.We are really proud of everyone for the effort you put in today.But also, it helps us honor those who have given the ultimate sacrifice and fought and died for our freedom.
What's new?Zen Planner!!!We've been using Zen Planner for 2 years as our membership tool but now we are transitioning to use their class scheduler, class reservation program and WOD tracker.June 1st is our goal for this.
All members will be REQUIRED to register for classes.This is REALLY important as we grow and for classes that tend to get full (5:30am, 4pm, 5pm).It's easy to register and can be done from a desktop compter or mobile device.Below is a video that walks you through how to do this.If you encounter log-in problems please email support@zenplanner.com or info@crossfitthetracks.com.If you don't register for classes, this doesn't mean you can't workout.But if you show up for a class that is at capacity and the trainer isn't comfortable adding you then you'll need to wait for the next class.We don't see this being an issue too often, but this tool will help make sure it's not.When We see a class has a large registration # when can have another trainer help and make sure everyone gets the attention they need.
This tool will also allow us to manage the membership much better and give you a way to track how you're doing as well.

1) Crossover Symmetry
2) :90 sec laying wall straddle
:90 sec Couch

3 Rounds
8 Double KB Front Squats
8 Box Jumps

Back Squat

Power Cleans 185/105

Hang Power Cleans
Pike Pushups
1) Crossover Symmetry
2) 2 min thoracic extension on peanut
:60 sec lat smash

Burgener Warmup* as class

EMOM for 12 min
Power Snatch

20 Min of fun
3 Turkish Getups
2 Stones
1 Rope Climb
The 6pm class is limited to 5 athletes.
1) 3 Way Shoulder
2) Banded Hami Circuit

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

5 Rounds
500m Row
400m Run
rest 1 min
Crossover Symmetry

5 Rounds
8 Seated Wall Slides
8 Thoracic Bridges

Clean & Jerk


Alpha 12 min cap
20 Box Jumps 30/24
10 Bar Muscle Ups
20 Box Jump Overs 24/20
10 Chest to Bars
20 Burpee Box Jumps 24/20
10 Pullups

Bravo 12 min AMRAP
10 KB Snatches / arm
10 Burpee Broad Jumps
Coaches Choice
9:30am & 11am Classes
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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