Weekly WODs - Week of 1/26/15 - CrossFit In Northern Kentucky at The Tracks

Monday
Improving Mobility For Front Squats and Cleans (Rack Position)
Improving Mobility For Front Squats and Cleans (Rack Position)
MOBILITY AT5pmtonight instead of6pm

Strength
Alpha: Hang Snatch
55/2 ; 65/2 ; 70/2 ; 75/2 ; 80/2 ; heavy double

Bravo:Overhead Squat from Rack
Build to a heavy double

WOD
Alpha:15-12-9-6-3 (15 min cap)
Front Squat 135/95
Handstand Pushup
200' Shuttle Run after each round

Bravo:15-12-9-6-3 (15 min cap)
Front Squat 115/75
Push-up*
200' Shuttle Run after each round

*strictest/hardest pushup we can handle. If regular push-ups are too easy, try diamond push-ups

Tuesday
CrossFit Kettle Bell Swing - Northstate CrossFit
CrossFit Kettle Bell Swing

Strength
Alpha & Bravo:
A1) Back Squat
6-6-6~6~6~6
A2) Seated Box Jumps
2-1s

WOD
Alpha & Bravo:
2 Rounds , 60 rest between rounds
21-15-9
Kettle Bell Swings 55/35
Wall Balls 20/14
Wednesday
sh*t crossfit girls say
sh*t crossfit girls say
I think we need to watch this monthly:)

Strength
Alpha & Bravo
A1) Behind the Neck Press
9-9-9~9~9~9
A2) Single Arm KB Row / Side
10-10-10~10~10~10

WOD
Alpha(17 min cap)
10 Thrusters 115/75
10 Box Jumps 24/20
10 Overhead Squats
10 Box Jumps
10 Power Cleans
10 Box Jumps
10 Shoulder to Overhead
10 Box Jumps

Bravo(17 min cap)
10 Deadlifts 95/55
10 Jumping Squats
10 Power Cleans
10 Jumping Squats
10 Front Squats
10 Jumping Squats
10 Shoulder to Overhead
10 Jumping Squats
Thursday
CrossFit - The Kipping Handstand Push-Up with Laurie Galassi
CrossFit - The Kipping Handstand Push-Up with Laurie Galassi

Skill
Alpha
6 min HSPU Volume
1 Strict + 3 Kipping

then accumulate 90 second in L Sit

Bravo
6 min Volume
2 Strict Press @ 50% BW
4 Pushups
6 Ring Rows

then accumulate 90 seconds in hollow hold

B) EMOM for 16, alternating1) 8-10 TnG Deadlifts @50-60%2) 30 Double Unders
Bravo A) 6 min Volume2 Strict Press @ 50% BW4 Pushups6 Ring Rows
then accumulate 90 seconds in hollow hold
B) EMOM for 16, alternating1) 8-10 TnG Deadlifts @50-60%2) 30 sec jump rope

Friday

Strength
Alpha
EMOM Cleans
70/1*5 ; rest 1 min ; 75/1*5 ; rest 1 min ; 80/1*5; then climb by 5% every minute until miss

Bravo
EMOM Hang Power Clean + Front Squat
15x1 Start @ 60-65%, add weight after 2 good reps, no more than 4

WOD
Hip Mobility Drills
Hip Mobility Drills
Alpha- In teams of 2 or 3
75 Partner Burpees
50 Power Snatch 75/55
50 Pull-ups
50 Walking Lunges / leg
50 Sit-ups
50 Shoulder to Overhead 75/55
50 KB Swings 55/35
75 Partner Burpees

Bravo- In teams of 2 or 3
50 Partner Burpees
50 KB Swings 45/26
50 Inverted Rows
50 Walking Lunges / Leg
50 Sit-ups
50 Push-ups
50 KB Swings 45/26
50 Partner Burpees
Saturday
We HIGHLY encourage you to bring a friend to theSaturdayWODs.They are beginner friendly and a great way for them to try out CrossFit
With a partner

1000m Row
50 Wall Balls
40 Situps
30 Push-ups

750m Row
40 Wall Balls
30 Situps
20 Push-ups

500m Row
30 Wall Balls
20 Situps
10 Push-ups
Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
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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Building B 
Erlanger, KY 41018 

859-905-0171

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