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

Sincerely,
Casey
Monday
"Peanut" Mobility - Crossfit Eclipse of Tulsa
Mobility Class at6pm

Strength
A1) Back Squat
3-3RM > 3
A2) Box Jump
2-1-s

WOD
AMRAP 9 min

Alpha
6 Deadlifts 275/205
12 HSPU

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

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

Strength
Press
7-7~7~7~7

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

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

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

Strength
A1) Front Squat
3-3~3~3~3
A2) Banded Good Mornings
15-15-15-15-15

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

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

Skill
A1) Turkish Getups5x3
A2) Toes to Bar6-Unbroken

WOD
w/ a partner
15-20-25-30-25-20-15
Calories
Double Unders
Friday
CrossFit - Coaching Points for Lifting Stones Part 2 with Rob Orlando
CrossFit - Coaching Points for Lifting Stones Part 2 with Rob Orlando

Strength
A1) Bench Press
5-5~5~5~5
A2) Stones


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


Saturday
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
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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