Weekly WODs CrossFit The Tracks - Week of 6.8.15

Programming Email - Week Of  6/8/15
Few notes this week
1st -Beginners classes are at6pmMonday,Wednesday&Friday.Anyone who is new is required to go through our beginners program and then be released by trainers into our regular programming once you're to that point.Classeson Thursdayall day andSaturdayare also typically beginner friendly and you're welcome to come on those days to regular classes.
2nd -Also, due to lack of attendance, we will no longer be offering yoga on Sundays.
3rd -The bonus programming & competitors programming has started this week. You can find the bonus work listed in the daily workouts on Zen Planner. For competitors programming you will need to get with me. Both of these options are available to all of you; you just have to meet the requirements.
Members, MOST of you don't need to worry about the this section.This does not affect our regular class WODs. The "Bonus" and "Competitor" work is extra stuff after class that some people will be doing who are more advanced and experienced CrossFitters.

Bonus Programming Requirements
To quality for Bonus Programming you you need to be able to perform the following.This list is small & most of you will fall into this category:
Strict Pullups : M/5 ; F/3
Pushups : M/20 ; F/10
Strict Ring Dips: M/5 ; F/3
Burpees in 1 min: 20
500m Row : M/2:00 ; F/2:18
Back Squat : BW
Front Squat : 75% BW
Overhead Squat : 50% BW
Deadlift : BW
On top of this list you will have to get a coaches clearance

Competitiors Programming Requirements
You do not have to meet 100% of thesewith the exception of the strict movements. However you do need to meet 80% of them. You will still need to be assessed by a coach addressing movement patterns. To gain access to this programming, please get with Casey as there are a couple other detailsyou'll need to meet.

Pistols : able to complete in a WOD
Kipping / Butterfly Pullups : M/25 ; F/15
Chest to Bars : able to complete in a WOD
Strict MUs : M/3 ; F/1
Kipping MUs : M/12 ; F/7
Strict HSPU : M/5 ; F/3
Skin the Cat: Pass movement test
Toes to Bar : able to complete in a WOD

Back Squat : 150% BW
Front Squat : 125% BW
Overhead Squat : 100% BW
Deadlift: 200% BW
Strict Press : M 75%BW ; F 65% BW
Snatch : M 80% BW ; F 70% BW
Clean & Jerk : M 110% BW ; 90% BW

Helen : M <8:15; F <9:30
Jackie : M <8:00; F <9:30
Fran: M <4:00; F <5:00
Elizabeth : M <8:00; F <9:30
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 emailsupport@zenplanner.comorinfo@crossfitthetracks.com.
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.
Casey & Matt

1a) Strict Press
1b) KB Row
50 Burpees
50 Situps
50 Jumping Squats
50 Pushups



Mid Lift Off + Power Clean + Low Hang Clean + Jerk (pause in split)
60/1 ; 70/1 ; 75/1 ; 80/1 ; 85/1*5
AMRAP 12 min
18 Toes to Bar (straight leg)
12 Hang Power Cleans 95/65
6 Box Jump Overs 24/20


The6pmclass is limited to 5 athletes.


1 mile Run
2000m Row
1 mile Run




Back Squat
10-10-10-10-10 RM
EMOM for 10 min
1 Bear Complex @55-65% of C&J


9:30am & 11amClasses
Coaches Choice
Bring A Friend!


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