Weekly WODs - Week of 1/19/15 - CrossFit In Northern Kentucky at The Tracks

Monday
Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD
Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD

Strength
Back Squat
5-5~5~5~5

WOD
"Cindy"
5 Pullups
10 Pushups
15 Air Squats

Tuesday
CrossFit - Coaching the Push Press with Miranda Oldroyd
CrossFit - Coaching the Push Press with Miranda Oldroyd

Oly
Push Press + Power Jerk
55/2 ; 60/1 ; 65/1 ; 70/1 ; 75/1*3

WOD
3 Rounds for Reps
1 min Deadlift 135/95
1 min Burpees
1 min Shoulder to Overhead 135/95
1 min Box Jumps 24/20
1 min rest
Wednesday
The Baby Muscle Up - Ultimate Muscle-Up Progression Exercise
The Baby Muscle Up - Ultimate Muscle-Up Progression Exercise

Strength
Deadlift
4-4-4-4

WOD
A)3 Rounds for time (12 min cap)
Row 500m
7 Muscle Ups

or

B)3 Rounds for time (12 min cap)
Row 500m
14 Chest to Bar Pullups
Thursday
Lunges and CrossFit - TechniqueWOD
Lunges and CrossFit - TechniqueWOD

Gymnastics Skill
8 minutes volume
2 Strict Chest to Bar Pullups
4 Strict Pullups
6 Kipping Pullups

WOD
AMRAP 25 min
21 Double Unders
21 Walking Lunges
7 Hang Snatches 115/65
18 Double Unders
18 Walking Lunges
6 Hang Snatches 115/65
15 Double Unders
15 Walking Lunges
5 Hang Snatches 115/65
12 Double Unders
12 Walking Lunges
4 Hang Snatches 115/65
9 Double Unders
9 Walking Lunges
3 Hang Snatches 115/65
6 Double Unders
6 Walking Lunges
2 Hang Snatches 115/65
3 Double Unders
3 Walking Lunges
1 Hang Snatch 115/65
Friday
How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD
How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD

Oly
Clean Pull + Low Hang Clean
65/3 ; 70/2 ; 75/2 ; 80/1*4

WOD
4 Rounds for time (15 min cap)
15 Toes to Bar
15 OHS 115/75
15 Wall Balls 20/14 -10'
Saturday
8amCLASS ONLY TODAY
We have 24 athletes competing at CrossFit NewCov, get down there and cheer them on!
3 Rounds - Individual WOD today

90 sec Rowing Cals
30 sec rest
90 sec Pushups
30 sec rest
90 sec Double Unders
30 sec rest
90 sec Step Ups
30 sec rest
90 sec Hand to Hand KB Swings
30 sec rest
90 sec Plank
120 sec Rest
Sunday
Open Gym
9:30am-12noon
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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