Weekly WODs - Week of 2/9/15 - CrossFit In Northern Kentucky at The Tracks

Programming Email - Week Of 2/9/15
You're being assigned a mission, should you choose to accept it you will be find yourself in the best shape off your life by July!

1st - Register for the CrossFit Open
2nd - Register for the Festivus Games
3rd - Register for the Tough Mudder

Is 2015 the year your put yourself in an uncomfortable place?A year that you take your fitness to a new level?Your 1st chance is to register to the CrossFit Open, this is a chance to measure your ability against 150,000+ CrossFit athletes of all ages and abilities worldwide.Plus, the group WOD is always a great time.CLICK HERE TO REGISTER

The Open will then prepare you for April 18th, The Festivus Games!This is a competition for intermediate & Novice athletes.Currently The Tracks has a 50% off promo code.This won't last, get registered.CLICK HERE

Finally, The Tough Mudder.I'm not going to lie, this is a tough task to tackle for many people.Matt has posted a training schedule to help you get ready for one of the toughest physical tasks you've ever faced:)CLICK HERE
Mobility class is this Monday at 6pm this week and Mark will be in Monday from 4:45pm-8pm

"Peanut" Mobility - Crossfit Eclipse of Tulsa
Mobility Class at6pm

A1) Back Squat
3-3RM > 3
A2) Box Jump

AMRAP 9 min

6 Deadlifts 275/205

6 Deadlifts 225/155
12 Pushup* use most challenging push-up

Shoulder Press, Push Press, Push Jerk by Jason Khalipa
Shoulder Press, Push Press, Push Jerk by Jason Khalipa


EMOM x 12
1 Power Snatch
start at 65% & add after every 2 good reps

1 Power Clean
start at a comfortable weight, add weight after 2 good reps

WOD: Alph& Bravo
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Open Up Your Hips and Squat | Feat. Kelly Starrett | Ep. 182 | MobilityWOD
Open Up Your Hips and Squat | Feat. Kelly Starrett | Ep. 182 | MobilityWOD

A1) Front Squat
A2) Banded Good Mornings

AMRAP 20 min
Alpha: 1,1,2,2,3,3,4,4,5,5
Muscle Ups

Bravo: 1,1,1,2,2,2,3,3,3,4,4,4
Strict Pull-ups
Strict Ring Dips or Ring Push-ups
TechniqueWOD - Matt Hoff Teaches Me How To Do A Better Turkish Getup
TechniqueWOD - Matt Hoff Teaches Me How To Do A Better Turkish Getup

A1) Turkish Getups5x3
A2) Toes to Bar6-Unbroken

w/ a partner
Double Unders
CrossFit - Coaching Points for Lifting Stones Part 2 with Rob Orlando
CrossFit - Coaching Points for Lifting Stones Part 2 with Rob Orlando

A1) Bench Press
A2) Stones

3 Rounds
1:00 Power Cleans 135/85
1:00 Wall Balls
1:00 KB Snatch 55/35
1:00 Burpees
1:00 Rest

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

PARNTER WOD in teams of 3
Partner 1 Rows 1000m

While Partner 1 Rows

Partner 2 & 3 advance through the chipper
80 Situps
60 Double KB Front Squats
40 Pushups
20 Burpees

if they finish, they restart the chipper

once partner 1 finishes rowing, they switch partner 2
partner 2 now rows while partner 1 &3 continue moving through the chipper

Comp Class @12:00
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

7 comments (Add your own)

1. wrote:
This information is worth everyone's attention. When can I find
out more?

Thu, October 4, 2018 @ 4:29 AM

2. wrote:
You made some decent points there. I checked on the net for additional information about the issue and found most individuals will
go along with your views on this site.

Fri, October 5, 2018 @ 5:47 PM

3. wrote:
Hi there every one, here every person is sharing such experience, therefore it's pleasant to read this web site, and I
used to pay a quick visit this webpage every

Mon, October 8, 2018 @ 7:02 AM

4. wrote:
I wanted to thank you for this excellent read!!
I definitely loved every bit of it. I've got you book-marked to check out new things you

Thu, October 11, 2018 @ 6:29 AM

5. wrote:
fantastic issues altogether, you simply received a
new reader. What would you recommend about your put up that you
made some days ago? Any positive?

Fri, October 19, 2018 @ 6:42 PM

6. wrote:
Hi Dear, are you really visiting this web site
daily, if so after that you will without doubt get nice know-how.

Sun, October 28, 2018 @ 12:46 AM

7. wrote:
An impressive share! I have just forwarded this onto a friend who has been conducting a little homework on this.
And he in fact bought me breakfast due to the fact that I found it for him...
lol. So allow me to reword this.... Thank YOU for the meal!!

But yeah, thanks for spending some time to talk about this
topic here on your blog.

Sun, April 28, 2019 @ 7:15 AM

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