Weekly WODs - Week of 2/2/15 - CrossFit In Northern Kentucky at The Tracks

Programming Email - Week Of 2/2/15


It's time to take your training up a notch.The CrossFit Open is just around the corner and you're going to have a great time. Also Spring and Summer races that many of you have signed up for will be here before you know it, so put a plan in place and get to it!

Who's ready for an even BIGGER challenge?It's time to sign up for the Tough Mudder then!12 miles of obstacles that CrossFit athletes make look easy :) The Tracks will have a group at theJune 27thrun,CLICK HEREfor more info

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

Mobility class isthis Monday at 5pmthis week, not6pm.

Looking for Pistol help? Watch this!
Looking for Pistol help?
Watch this!
Mobility Class at6pm

Alpha & Bravo
Back Squat

4 Rounds (15 min cap)
10 Alt KB Snatch / side 55/35
10 Pistols / side
10 Chest to Bar Pullups

4 Rounds (15 min cap)
20 KB Swings 55/35
20 Goblet Squats
10 Pullups or 20 Ring Rows

Movement Demo - The Hang Clean
Movement Demo -
The Hang Clean

Snatch Pull + Low Hang Snatch
65/2 ; 70/2 ; 75/1*2 ; 80/1*2 ; 82.5/1*2 ; 85/1*2

Snatch Grip Deadlift

AMRAP 12 min
15 Hang Cleans 95/65
30 Double Unders
15 Lunges / leg 95/65

AMRAP 12 min
15 Front Squats 75/55
90 Single Unders
15 Walking Lunges
Handstand Walk Progression with Austin Malleolo
Handstand Walk Progression with Austin Malleolo

Clean Pull + Hang Clean
65/3 ; 70/2 ; 75/(1+2)*2 ; 80/(1+2)*2 ; 85/1

Clean Pull + Hang Power Clean + Front Squat
Build to challenging weight

4 Rounds (12 min cap)
50' Handstand Walk
21 Wall Balls 20/14
12 Burpees

4 Rounds (12 min cap)
200m Row
21 Wall Balls 20/14
12 Burpees
Hammier Your High Hammy | Feat. Kelly Starrett | Ep. 104 | MobilityWOD
Hammier Your High Hammy | Feat. Kelly Starrett | Ep. 104 | MobilityWOD

Alpha & Bravo
Inchworm + Judo Push-up
Inverted Row
Alpha & Bravo
w/ a partner
20 Rounds
150m Row Sprints
3 Burpees as fast as possible
Tip 7 DU Progressions
Tip 7 DU Progressions

Alpha & Bravo
Pause Squat
100 Double Under Buy In
3 Rounds
10 Hang Power Cleans 155/105
15 min cap
AMRAP 15 min
25 Double Unders
10 Hang Power Cleans 95/65
10 Push Press 95/65

We HIGHLY encourage you to bring a friend to theSaturdayWODs.They are beginner friendly and a great way for them to try out CrossFit

Crossfit The Tracks
Forward This Video To Your Friends
PARNTER WOD in teams of 3
6 Rounds

Station 1
30 sec Pushups
30 sec rest
30 sec Burpees
30 sec rest
30 sec Russian Swings

Station 2
2:30Row for Cals

Station 3
2:30Rolling Plank
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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