Weekly WODs - Week of 1/11/15 - CrossFit In Northern Kentucky at The Tracks

Programming Email - Week Of1/12/15
This Mondaymake sure you hit the Chipotle near the gym, proceeds benefit the Police Memorial Unity Tour,CLICK HEREfor more info.

Mark is inthis Monday&Thursday, get signed up to get those injuries FIXED!

Mobility class is everyMonday at 6pm.

We've also started a private members Facebook Group.This will be a place that we post additional programming and ideas for members only.CLICK HEREto find the group and join.

Handstand Push-ups, Scales, Kipps, Strict
Handstand Push-ups, Scales, Kipps, Strict

Clean Pull + Hang Clean
65/3 ; 70/2 ; 75/1 ; 80/1*2 ; 85/1 ; 87.5/1 ; 90/1
5 Rounds (17 min cap)
10 Clusters 115/75
10 Lateral Bar Burpees
10 Handstand Pushups

Ring Dips with Chris Spealler and Matt Chan
Ring Dips with Chris Spealler and Matt Chan

A1) Back Squat
A2) Rebounding Broad Jump
A) 4 Rounds (15 min cap)
10 Snatch 115/75
15 Ring Dips
50' Handstand Walk
B) 4 Rounds (15 min cap)
10 Power Snatch 95/55
15 Ring Dips
CrossFit - Coaching the Three Snatch Positions (Journal Preview)
CrossFit - Coaching the Three Snatch Positions (Journal Preview)

Snatch Pull + Low Hang Snatch
65/3 ; 70/2 ; 75/1 ; 80/1*2 ; 85/1
5 Rounds (15 min cap)
7 Hang Power Clean + Push Press 115/65
14 Box Jumps 24/20
21 Double Unders
Exercise Tutorial - Superman
Exercise Tutorial - Superman

Nastics Core
Tabata Hollow Holds
Tabata Superman Holds
Nastics Strength
15 min of
3 Strict Pullups
6 RIng Dips or 9 Pushups
12 Pistols/leg or 12 Front Squats @ 50%
CrossFit - Chad Vaughn, 315 pound Clean and Jerk
CrossFit - Chad Vaughn, 315 pound Clean and Jerk

2 Pause Cleans (Low Hang) + Jerk x 12 every 90 seconds, start at 65%

1000m Row
50 Thrusters @ 45lbs
30 Pullups
Partner WOD
In teams of 3

120 Situps - Plank Hold
120 Wall Balls - Pullup Hang
120 KB Swings - Plank Hold
120 Pushups - Pullup Hang
120 Reverse Lunges - Plank Hold
120 Double Unders - Pullup Hang
120 Burpees - Hold Bottom of Squat

Combine for 120 reps of each movement before advancing down the chipper. Both Partners must be holding alternate movement for reps to count.
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

11 comments (Add your own)

1. wrote:
Right now it sounds like BlogEngine is the top blogging platform available
right now. (from what I've read) Is that what you're
using on your blog?

Thu, October 4, 2018 @ 2:26 AM

2. wrote:
Wow that was odd. I just wrote an really long comment but after
I clicked submit my comment didn't appear. Grrrr... well I'm
not writing all that over again. Anyway, just wanted to say
excellent blog!

Thu, October 4, 2018 @ 7:26 PM

3. wrote:
Have you ever considered creating an e-book or guest authoring on other websites?
I have a blog based on the same information you discuss and would really like to have you share some stories/information. I know
my readers would appreciate your work. If you're even remotely interested, feel
free to send me an email.

Fri, October 5, 2018 @ 7:22 PM

4. wrote:
This text is priceless. Where can I find out more?

Thu, October 25, 2018 @ 8:54 AM

5. wrote:
Descargar facebook http://twitter.com/descargar_hq descargar
I delight in, result in I discovered just what I used to be taking a look for.
You've ended my four day long hunt! God Bless you man. Have a great day.

Bye descargar facebook http://twitter.com/descargar_hq descargar facebook

Mon, November 5, 2018 @ 12:05 AM

6. wrote:
Link exchange is nothing else but it is just placing the other person's weblog link on your page at appropriate place and other person will also do same
in support of you.

Wed, April 10, 2019 @ 2:08 AM

7. wrote:
This website was... how do you say it? Relevant!! Finally I've found something that helped me.

Wed, April 10, 2019 @ 12:06 PM

8. wrote:
Heya i am for the primary time here. I found this board
and I to find It truly helpful & it helped me out a lot.
I'm hoping to present one thing back and aid others like you helped me.

Tue, April 16, 2019 @ 10:35 AM

9. wrote:
I really like reading through an article that will make men and women think.
Also, many thanks for allowing me to comment!

Thu, April 18, 2019 @ 2:26 PM

10. wrote:
Wow, superb blog layout! How long have you been blogging for?
you make blogging look easy. The overall look of your
website is magnificent, let alone the content!

Thu, May 9, 2019 @ 10:41 PM

11. wrote:
Excellent blog you have here.. It's hard to find high quality writing like
yours nowadays. I really appreciate individuals like you!
Take care!!

Sat, June 1, 2019 @ 10:28 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location