What's a "WOD?"   One of our 1st members asked it that stood for "Wall Of Destruction" this week since we were writing the times and weights on the WOD Board.  Close, but it is actually CrossFit lingo for "Workout Of The Day.  Every day is different in CrossFit.  Each day in your class you will go through a Warm-Up, then a Weight Lifting Movement, followed by a Skill (like learning a Power Clean) and then last but not least you'll encounter the WOD, our Workout Of The Day. What we do leading up to the WOD is more than most gym goers do in their entire workout.  It's not uncommon to hear "Our Warm-Up Is Your Workout!"

On this page we post each day's WOD so you can know what to expect each day and prepare your gear and your mind for what's ahead!

  • Weekly Programming Week of August 21st The Tracks Fitness Lab In Northern Kentucky

    We're Moving This Week!Let's do this peeps.  WE'RE STOKED!!!!!!!!!!!!!!! The new space is AMAZING!   We will be closed Friday-Sunday and we'll need all the help we can get.  I'll be posting updates on the members page all week as well since we'll be over there Wednesday & Thursday painting wall ball signs and hanging banners, etc.  FYI, the inside was professionally painted for us so we avoided that headache:)
    CLICK HERE TO RSVP - Please note if you have a truck or trailer you'll be bringing
    MONDAY CROSSFIT
    Strength
    Deadlift
    1^1^1^1 ; then 90/2*3
    WOD
    For time
    15-12-9
    Calories on the Bike
    Front Squats @ 185/125
    Bonus
    3 Rounds, not for time
    10 Staggered Leg RDL / leg
    10 Single Arm DB/KB Rows / side
    5 Jefferson Curls
    :30 - :45 sec Sorenson Hold
    RDL
    https://youtu.be/O0H46EsPpFY
    Row : Pause at both ends
    Jefferson Curl : Slow & controlled in both directions. Really focus on moving each vertebrae seperately
    https://youtu.be/nYS0R4c3qCA
    Sorenson Hold : no load
    https://youtu.be/MOxTs_zgaUk
    MONDAY BURN
    Split into 3 Groups
    A) 12 min AMRAP
    500m Row
    8-12 DB Push Press / side
    B) 12 min AMRAP
    300m Run
    20 Wall Balls
    C) 12 min AMRAP
    8-12 DB Bench Press
    8-12 DB Step Ups / leg
    :15 - :20 sec Side Plank / side
    *3 min rest between groups
    TUESDAY CROSSFIT
    Weightlifting
    EMOM x 15
    70/1*2 ; 75/1*2 ; 80/1*2 ; 85/1*2 ; 85-92.5/1*7
    *the goal is 15 solid lifts with technique dialed in. Adjust weight accordingly
    WOD
    For time : 20 min cap
    50 Situps
    50 DB Snatches , alt every 5 reps
    50 Overhead Squats @ 95/65
    50 Situps
    Bonus
    Jerk
    EMOM x 15
    70/1*2 ; 75/1*2 ; 80/1*2 ; 85/1*2 ; 85-92.5/1*7
    TUESDAY BURN
    Split into 2 Groups
    A) AMRAP 24 min
    500m Row @ 9
    250m Row @ 6
    1000m Row @ 8
    250m Row @ 6
    B) AMRAP 10 minutes
    10 Calorie Bike
    10 Russian KB Swing
    2 min rest
    AMRAP 10 minutes
    10 Burpees
    10 Situps
    *rest 4 minutes between groups
    WEDNESDAY CROSSFIT
    Strength
    Double KB Front Squat
    5 x 8-12
    WOD
    For time (15 min cap)

    10-20-30-40

    Wall Balls

    Burpees


    Bonus

    A) Strict Pullup Development

    12 minute Volume Accumulation

    listed from highest to lowest proficiency

    1) Strict Chest to Bar Pullup

    2) Strict Pullup

    3) Pullup Negative (goal of :05 sec)

    4) Toenail Pullup

    5) Ring Row

    regardless of which exercise you choose, the emphasis should be on

    submaximal sets with perfect form. Break each set before failure

    B) Strict Ring Dip Development

    12 min Volume Accumulation

    listed from highest to lowest proficiency

    1) Strict Ring Dip @ 31X1

    2) Strict Ring Dip

    3) Ring Dip Negative

    4) :05 - :10 Ring Support + :05 - :10 Dip Support

    regardless of which exercise you choose, the emphasis should be on

    submaximal sets with perfect form. Break each set before failure

    @31X1 = :03 eccentric, :01 pause at bottom , accelerate up, :01 pause at top turning rings out

    *on strict ring dips, pause at top & bottom, but no specific tempo on the eccentric

    **aim for the slowest negative possible & emphasize control the entire way down

    ***stay tight & hollow while trying to turn rings out in ring support. Maintain tension in dip support

    WEDNESDAY BURN

    Split into 2 Groups

    A) 2 Rounds (:40 , :20)

    - KB Deadlift High Pull

    - Goblet Reverse Lunges

    - Single Arm KB Swing

    - DB Thrusters

    - Situps

    - KB Deadlift High Pull

    - Goblet Reverse Lunges

    - Single Arm KB Swing

    - DB Thrusters

    - Situps

    - 2 min rest (repeat)

    B) 2 Rounds (:40 , :20)

    - Wall Ball Chop

    - Plank Walkup to Pushup

    - Single Leg Straight Leg KB Deadlift

    - Burpees

    - Wall Balls

    - Wall Ball Chop

    - Plank Walkup to Pushup

    - Single Leg Straight Leg KB Deadlift

    - Burpees

    - Wall Balls

    - 2 min rest (repeat)

    4 min rest between groups

    THURSDAY CROSSFIT

    Endurance

    w/ a partner 30 min cap

    20/10 Calories (P1 Bike, P2 Row)

    30/20 Calories (P1 Row , P2 Bike)

    40/30 Calories (P1 Bike, P2 Row)

    50/40 Calories (machine of choice)

    40/30 Calories (P1 Row , P2 Bike)

    30/20 Calories (P1 Bike , P2 Row)

    20/10 Calories (P1 Row , P2 Bike)

    Bonus

    A1) Double KB Strict Press

    5 x 8-12

    A2) Alternating Bicep Curl

    5 x 8-12

    THURSDAY BURN

    3 Rounds

    5 Inch Worms

    50' Butt Kicks

    5 Inch Worms

    50' High Knees

    100' Side Shuffle

    100' Carioca

    Split into 2 Groups

    A) AMRAP 20 min

    5 Strict Pullups / 10 Ring Rows

    10 Pushups

    10 Lateral Step Ups / Leg

    20 Banded Good Mornings

    B) AMRAP 20 min

    w/ a partner

    200m Run

    300m Run

    400m Run

    *each partner runs each distance,

    rest as partner runs

    *rest 4 minutes between groups


    Friday, Saturday & Sunday

    NO CLASSES

    MOVING ALL DAY

  • Weekly Programming Week of August 7th The Tracks Fitness Lab In Northern Kentucky

    MONDAY
    CrossFit Classes
    Weightlifting
    Push Jerk
    Build to a heavy triple
    WOD
    "Karen"
    150 Wall Balls for time
    7 min cap today!
    7 min cap = 21 wall balls / min
    choose a wall ball that matches target intensity
    Bonus
    Front Rack Step Up
    6 x 4 / leg
    *dont go higher that 20"
    Burn Classes

    Split into 3 Groups
    A) AMRAP 12 min
    25 Calorie Row
    25 Mt Climbers / leg
    B) AMRAP 12 min
    21-18-15-12-9-6-3
    Russian KB Swing
    Goblet Squat
    C) AMRAP 12 min
    8-12 DB Bench Press
    :15 - :30 sec Side Plank
    3 min rest between groups
    TUESDAY
    CrossFit Classes
    Weightlifting
    Hand Snatch
    Build to a heavy double
    WOD
    27-21-15-9
    Calories on the Bike
    Deadlifts @ 185/125
    Bonus
    Landmine Complex
    5 x 8 / side
    The weight drops each exercise
    https://youtu.be/1Su5ErtgbGc
    Burn Classes


    Split into 2 Groups
    A) AMRAP 24 min
    500m Row @ 9
    250m Row @ 6
    1000m Row @ 8
    250m Row @ 6
    B) AMRAP 12 min
    12 Wall Balls
    12 Alt DB Snatch
    Rest 2 min
    AMRAP 12 minutes
    24 Air Squats
    12 Pushups
    24 Jumping Jacks
    12 Walking Lunges / leg
    :24 sec Plank
    Rest 4 min between groups
    WEDNESDAY
    CrossFit Classes
    Strength
    10 Rounds, every 2 min
    100' Double KB Front Rack Carry
    WOD
    AMRAP 7 min
    35 Double Unders
    10 Overhead Squats @ 115/75
    Bonus
    Row
    4:00 @ 6
    3:00 @ 7
    2:00 @ 8
    4 Rounds
    1000m @ 8
    500m @ 6
    *goal is to row at a pace that is challenging yet sustainable.

    Do not slack here yet do not drop off

    **focus on your rowing mechanics & maintain heel contact on your return

     

    Burn Classes


    Split into 5 Groups

    EMOM 45 min, alt

    a) :15 sec Bike Sprint

    b) 15 KB Deadlift + High Pull

    c) 15 V Ups

    d) 8-12 DB Curl

    e) 8-12 DB OH Press

     

    THURSDAY


    CrossFit Classes


    Accessory

    20 minutes

    10 Staggered Leg RDL / side

    10 Half Kneeling Press / side

    10 Bulgarian Spilt Squats

    WOD

    For time

    @ 0:00 (9 min cap)

    20/15 Calories on the Bike

    300m Run

    20 KB Swings @ 70/55

    300m Run

    20/15 Calories on the Bike

    Rest 3 min

    @ 12:00 (9 min cap)

    For time

    30-20-10

    Dumbbell Thrusters 50/35

    15-10-5

    Burpee Box Jump Over

     

    Burn Classes


    Calisthenincs Warmup

    Tabata Pushups

    2 Rounds

    4 min clock

    400m Run

    21 KB Swings

    MAX Wall Balls in Remaining time

    rest 2 min

    4 min clock

    300m Run

    21 KB Swings

    MAX Wall Balls in Remaining time

    rest 2 min

    4 min clock

    200m Run

    21 KB Swings

    MAX Wall Balls in Remaining time

    rest 4 min

     

    FRIDAY


    CrossFit Classes


    Weightlifting

    Clean Pull + Clean + Low Hang Clean + Hang Clean

    Build to a max

    WOD

    For time

    60 Calorie Row

    50 Double Unders

    40 Wall Balls

    30 Power Snatches @95/65

    20 Lateral Bar Burpees

    10 Overhead Squats

    Bonus

    Fat Grip Deadlift Hold

    5 x Max Effort @ 30-50% of 1RM

    *if not using fat grips, use 50-60% of deadlift

    *goal is :15+ sec

     

    Burn Classes


    4 Rounds (:50 , :10)

    Jumping Lunges

    Mt Climbers

    Cossack Squats

    Pushups

    Single Leg Glute Bridge (Switch every 5 reps)

    Banded Good Mornings

    Ring Rows / Strict Pullups

    2 min rest

    Saturday

    8am-12 Noon Open Gym


    9:30 CrossFit Class


    11am BURN Class

    Sunday

    Open Gym 9:30-Noon

  • Weekly Programming Week of July 31st The Tracks Fitness Lab In Northern Kentucky

    MONDAY
    CROSSFIT CLASSES
    Weightlifting
    Power Clean + Clean + Front Squat + Push Press + Jerk
    Build to a heavy
    WOD
    "Grace"
    For time (10 min cap)
    30 Power Clean & Jerks, @ 135#/95#
    Bonus
    Prowler Push
    50' ^ 50' ^50' , 3 x 50'
    Build over first three sets to a weight that is challenging but manageable
    Should be explosive throughout. slowing down is ok. Stopping / walking is not
    Repeat for 3 more sets
    BURN CLASSES

    Split into 5 Groups
    2 Rounds
    Tabata
    - Goblet Squat
    - Mt Climber
    - Single Arm KB Swing (switch each round)
    - Pushup
    - Jumping Lunges
    1 min rest between exercises
    TUESDAY
    CROSSFIT CLASSES
    Barbell Conditioning
    For time (6 min cap)
    21 Thrusters @ 115/75
    15 Thrusters @ 155/105
    9 Thrusters @ 185/115
    WOD
    12 Rounds, every 2 min
    :30 sec Max Calories
    alternate between Rower & Bike
    Bonus
    Back Squat
    5^5^5
    BURN CLASSES

    Split into 3 Groups
    A) EMOM 15 min
    :15 sec Bike Sprint
    B) AMRAP 15 min
    8-12 DB Deadlift
    :45 sec Jump Rope
    8-12 DB Push Press
    :45 sec Jump Rope
    C) EMOM 15, alt
    :30 sec Situp
    :30 sec Plate Push
    : 30 sec Wall Sit
    3 min rest between groups
    WEDNESDAY
    CROSSFIT CLASSES
    Strength
    Deadlift
    5^5^5^5^5
    Double Overhand, no hookgrip
    WOD
    10 Rounds for time (10 min cap)
    4 DB Power Cleans @ 50/35
    6 DB Front Rack Walking Lunges (total)
    8 Box Jumps @ 30/24
    Bonus
    Fat Grip Deadlift Hold
    4 x Max Effort @ 30-50% of 1RM
    *if not using fat grips, use 50-60% of deadlift
    *goal is :15+ sec
    BURN CLASSES

    Split into 2 Groups
    A) AMRAP 20 min
    500m Row
    1 min rest
    B) Partner Intervals

    AMRAP 20

    200m Run

    20 Wall Balls

    10 Burpees

    *each partner does the full amount each time,

    just rest as their partner goes

    4 min rest between groups

     

    THURSDAY


    CROSSFIT CLASSES

    Skill / Strength

    EMOM 16, alt

    a) 4-8 Bent Over DB Rows

    https://youtu.be/LktGPg-AkvY

    b) :30 sec Handstand Practice

    Choose one of the following, listed from least to most difficult

    - Tripod Hold (Goal :20-:30 sec Hold each round)

    - Tripod Liftoff (Goal 4-5 Controlled Reps each round)

    - Tuck Headstand (Goal :20-:30 sec Hold each round)

    - Headstand (Goal :20-:30 sec Hold each round)

    - Pike Press / Straddle Press Headstand (Goal 4-5 Controlled Reps each round)

    - Frong Stand (Goal :20-:30 sec Hold each round)

    WOD

    4 Rounds for time (22 min cap)

    25 Feet Anchored Wall Ball Situps

    10 Power Snatches @ 135/85

    300m Run

    Bonus

    Gymnastic Pressing Development

    10/7 Strict HSPU / Dips

    2:00 Rest

    15/10 Kipping HSPU / Dips

     

    BURN CLASSES


    10 min Volume

    5 Inch Worms

    5 Twisted Cross

    5 Thoracic Bridges / side

    5 Single Leg Glute Bridgles / side

    With a Partner

    AMRAP 30 min

    w/ a partner

    20 Calories on the Bike

    20 Alt DB Snatches

    20 Mt Climbers / leg

     

    FRIDAY


    CROSSFIT CLASSES

    Weightlifting

    Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance

    Build to a heavy

    WOD

    For time (10 min cap)

    27-21-15-9

    Row Calories

    Wall Balls

    Bonus

    Front Squat

    4^4^4^4

     

    BURN CLASSES


    Split into 3 Groups

    A) For time

    21 KB Swings

    200m Run

    21 KB Swings

    300m Run

    21 KB Swings

    400m Run

    B) For time

    15 DB Thrusters

    200m Run

    15 DB Thrusters

    300m Run

    15 DB Thrusters

    400m Run

    C)

    9 Burpees

    200m Run

    9 Burpees

    300m Run

    9 Burpees

    400m Run

    each piece capped at 12 min

    3 min rest between


    Saturday

    8am-12 Noon Open Gym


    9:30 CrossFit Class


    11am BURN Class

    Sunday

    Open Gym 9:30-Noon

  • Weekly Programming Week of July 24th The Tracks Fitness Lab In Northern Kentucky

    MONDAY
    Burn Classes
    Split into 3 Groups
    A) AMRAP 12 minute
    12 Calorie Row
    12 Lateral Burpees Over the Rower
    B) AMRAP 12 min
    12 Russian KB Swings
    12 Wall Balls
    12 Situps
    C) AMRAP 12 minute
    12 DB Curl
    12 DB OH Press
    12 DB Row
    4 min rest between groups
    CrossFit Classes
    Strength / Skill
    Clean Pull + Clean + Low Hang Clean + Hang Clean
    75-85/1*5
    WOD
    For time (9 min cap)
    100 Double Unders
    10 Power Cleans @ 185/115
    300m Run
    *Bonus*
    6 x 100m
    Barbell Back Rack Carry
    Use a weight thats challenging but manageable
    Focus on keeping good posture with abs engaged
    TUESDAY
    Burn Classes
    Split into 2 Groups
    A) Bike
    2 min @ 6
    8 Rounds
    :10 @ 9 , :20 @ 6
    3 min @ 6
    8 Rounds
    :15 @ 9 , :15 @ 6
    3 min @ 6
    8 Rounds
    :20 @ 9 , :10 @ 6
    3 min @ 6
    B) AMRAP 20 min
    8-12 DB Deadlift
    8-12 DB Bench Press
    12-15 Air Squats + :30 sec Hold
    12-15 Mt Climbers / side + :30 sec Hold
    CrossFit Classes
    Strength / Skill
    Handstand Development
    15 minutes practicing one of the following
    listed from lowest to highest profeciency
    - Tripod Hold (Goal 5 x :30)
    - Tripod Liftoff (Goal 5 x 5 controlled reps)
    - Tucked Headstand (Goal 5 x :30 sec hold)
    - Headstand (Goal 5 x :30 sec hold)
    - Pike Press Headstand (Goal 5 x 5 controlled reps)
    - Frog Stand (Goal 5 x :30 sec hold)
    20 min Accessory
    10 Staggered Leg RDL / side
    10 Half Kneeling KB Press / side
    10 Burgarian Split Squats / side (use barbell on back)
    *Bonus*
    For time
    5k Row + 150 Burpees over the Rower
    During the row, you must complete 150 burpees over the rower
    you may split them however you like but must row at least 500m before
    starting each set of burpees
    WEDNESDAY
    Burn Classes
    Split into 4 Groups
    2 Rounds
    A) Tabata, alt
    DB Push Press
    Plank Walkup
    B) Tabata , alt
    Lateral Raise
    Russian Twists
    *use 5lb or 2.5lb plates for lateral raise
    C) Tabata, alt
    KB Deadlift + High Pull
    Reverse Crunches
    D) Tabata, alt
    Pushups
    Mt Climbers
    1 min rest between tabatas
    4 min rest between rounds
    CrossFit Classes

    Strength / Skill
    Overhead Walking Lunge
    5^5^5^5^5
    WOD
    3 Rounds for time

    9 Deadlifts @ 315/195

    15 HSPU

    21 Calorie Bike

     

    *Bonus*

    3 Way Landmine Shoulder

    4 Rounds / Side

    8 Landmine Presses

    8 Landmine Lateral Raises

    8 Landmine Rear Delt Flyes

    *weight should drop for each movement

    https://youtu.be/1Su5ErtgbGc

     

    THURSDAY


    Burn Classes


    Split into 2 Groups

    A) 24 min

    1000m Run

    2000m Row

    Max Meters on Bike in remaining time

    B1) AMRAP 10 min

    10 Goblet Squats

    10 Ring Rows

    rest 4 min

    B2) AMRAP 10 min

    10 Single Leg Glute Bridges

    5 Inch Worms

     

    CrossFit Classes

    Strength / Skill

    Hang Snatch

    5 x 2 @ 5-10lbs heavier than 2 weeks ago

     

    WOD

    AMRAP 15 min

    5 Burpees

    10 Wall Balls

    15 Situps

     

    *Bonus*

    Rope Climb Development

    12 minute practicing one of the following

    listed from highest to lowing proficiency

    - strict rope climb

    https://youtu.be/dlXYbo0GOCE

    - long rope pull

    https://youtu.be/LyYDeUgGIrA

    - medium rope pull

    https://youtu.be/NL5FftAVOcg

    - short rope pull

    https://youtu.be/W_7R7LDg7JA

    - lying to standing rope climb

    https://youtu.be/Dy4PVpo9J_w

     

    FRIDAY


    Burn Classes


    5,4,3,2,1 Turkish Getups

    5,4,3,2,1 HAM Hip

    10 Rounds

    Rowling

    *each frame, do equal number of DB Thrusters to # of meters away from 100m

    ** strike equals 1 plate push length for everyone else

     

    CrossFit Classes

    Strength / Skill

    Push Press + Push Jerk + Split Jerk

    65-75/(3+2+1)*6

     

    WOD

    For time

    12 Overhead Squats @ 155/105

    200m Run

    9 Overhead Squats

    300m Run

    6 Overhead Squats

    400m Run

    3 Overhead Squats

     

    *Bonus*

    EMOM 15, alt

    a) 8-12 Ring Pushups

    b) 4-6 Chinups

    c) 10-15 V Ups


    Saturday

    8am-12 Noon Open Gym


    9:30 CrossFit Class


    11am BURN Class

    Sunday

    Open Gym 9:30-Noon

  • Weekly Programming Week of July 24th The Tracks Fitness Lab In Northern Kentucky

    MONDAY
    Burn Classes
    Split into 3 Groups
    A) AMRAP 12 minute
    12 Calorie Row
    12 Lateral Burpees Over the Rower
    B) AMRAP 12 min
    12 Russian KB Swings
    12 Wall Balls
    12 Situps
    C) AMRAP 12 minute
    12 DB Curl
    12 DB OH Press
    12 DB Row
    4 min rest between groups
    CrossFit Classes
    Strength / Skill
    Clean Pull + Clean + Low Hang Clean + Hang Clean
    75-85/1*5
    WOD
    For time (9 min cap)
    100 Double Unders
    10 Power Cleans @ 185/115
    300m Run
    *Bonus*
    6 x 100m
    Barbell Back Rack Carry
    Use a weight thats challenging but manageable
    Focus on keeping good posture with abs engaged
    TUESDAY
    Burn Classes
    Split into 2 Groups
    A) Bike
    2 min @ 6
    8 Rounds
    :10 @ 9 , :20 @ 6
    3 min @ 6
    8 Rounds
    :15 @ 9 , :15 @ 6
    3 min @ 6
    8 Rounds
    :20 @ 9 , :10 @ 6
    3 min @ 6
    B) AMRAP 20 min
    8-12 DB Deadlift
    8-12 DB Bench Press
    12-15 Air Squats + :30 sec Hold
    12-15 Mt Climbers / side + :30 sec Hold
    CrossFit Classes
    Strength / Skill
    Handstand Development
    15 minutes practicing one of the following
    listed from lowest to highest profeciency
    - Tripod Hold (Goal 5 x :30)
    - Tripod Liftoff (Goal 5 x 5 controlled reps)
    - Tucked Headstand (Goal 5 x :30 sec hold)
    - Headstand (Goal 5 x :30 sec hold)
    - Pike Press Headstand (Goal 5 x 5 controlled reps)
    - Frog Stand (Goal 5 x :30 sec hold)
    20 min Accessory
    10 Staggered Leg RDL / side
    10 Half Kneeling KB Press / side
    10 Burgarian Split Squats / side (use barbell on back)
    *Bonus*
    For time
    5k Row + 150 Burpees over the Rower
    During the row, you must complete 150 burpees over the rower
    you may split them however you like but must row at least 500m before
    starting each set of burpees
    WEDNESDAY
    Burn Classes
    Split into 4 Groups
    2 Rounds
    A) Tabata, alt
    DB Push Press
    Plank Walkup
    B) Tabata , alt
    Lateral Raise
    Russian Twists
    *use 5lb or 2.5lb plates for lateral raise
    C) Tabata, alt
    KB Deadlift + High Pull
    Reverse Crunches
    D) Tabata, alt
    Pushups
    Mt Climbers
    1 min rest between tabatas
    4 min rest between rounds
    CrossFit Classes

    Strength / Skill
    Overhead Walking Lunge
    5^5^5^5^5
    WOD
    3 Rounds for time

    9 Deadlifts @ 315/195

    15 HSPU

    21 Calorie Bike

     

    *Bonus*

    3 Way Landmine Shoulder

    4 Rounds / Side

    8 Landmine Presses

    8 Landmine Lateral Raises

    8 Landmine Rear Delt Flyes

    *weight should drop for each movement

    https://youtu.be/1Su5ErtgbGc

     

    THURSDAY


    Burn Classes


    Split into 2 Groups

    A) 24 min

    1000m Run

    2000m Row

    Max Meters on Bike in remaining time

    B1) AMRAP 10 min

    10 Goblet Squats

    10 Ring Rows

    rest 4 min

    B2) AMRAP 10 min

    10 Single Leg Glute Bridges

    5 Inch Worms

     

    CrossFit Classes

    Strength / Skill

    Hang Snatch

    5 x 2 @ 5-10lbs heavier than 2 weeks ago

     

    WOD

    AMRAP 15 min

    5 Burpees

    10 Wall Balls

    15 Situps

     

    *Bonus*

    Rope Climb Development

    12 minute practicing one of the following

    listed from highest to lowing proficiency

    - strict rope climb

    https://youtu.be/dlXYbo0GOCE

    - long rope pull

    https://youtu.be/LyYDeUgGIrA

    - medium rope pull

    https://youtu.be/NL5FftAVOcg

    - short rope pull

    https://youtu.be/W_7R7LDg7JA

    - lying to standing rope climb

    https://youtu.be/Dy4PVpo9J_w

     

    FRIDAY


    Burn Classes


    5,4,3,2,1 Turkish Getups

    5,4,3,2,1 HAM Hip

    10 Rounds

    Rowling

    *each frame, do equal number of DB Thrusters to # of meters away from 100m

    ** strike equals 1 plate push length for everyone else

     

    CrossFit Classes

    Strength / Skill

    Push Press + Push Jerk + Split Jerk

    65-75/(3+2+1)*6

     

    WOD

    For time

    12 Overhead Squats @ 155/105

    200m Run

    9 Overhead Squats

    300m Run

    6 Overhead Squats

    400m Run

    3 Overhead Squats

     

    *Bonus*

    EMOM 15, alt

    a) 8-12 Ring Pushups

    b) 4-6 Chinups

    c) 10-15 V Ups


    Saturday

    8am-12 Noon Open Gym


    9:30 CrossFit Class


    11am BURN Class

    Sunday

    Open Gym 9:30-Noon

  • Weekly Programming Week of July 17th The Tracks Fitness Lab In Northern Kentucky




    TUESDAY
    BURN CLASSES
    Split into 2 groups
    A) Bike
    10 Rounds
    1:00 @ 9
    1:00 rest
    B) 20 min AMRAP
    21-18-15-12-9-6-3
    Russian KB Swings
    Goblet Step Ups / Leg
    Situps
    CrossFit Classes
    Strength / Skill
    Handstand Development
    15 minutes practicing
    - Tripod Hold (Goal 5 x :30)
    - Tripod Liftoff (Goal 5 x 5 controlled reps)
    - Tucked Headstand (Goal 5 x :30 sec hold)
    - Headstand (Goal 5 x :30 sec hold)
    - Pike Press Headstand (Goal 5 x 5 controlled reps)
    - Frog Stand (Goal 5 x :30 sec hold)
    WOD
    AMRAP 12 min
    9 DB Deadlifts @ 50/35
    6 Burpees
    3 DB Power Cleans @ 50/35
    *Bonus*
    Hang Clean
    5 x 2
    WEDNESDAY
    BURN CLASSES
    Split into 2 Groups
    A) 24 min
    300m Run
    500m Row
    1000m Bike
    B) AMRAP 10 min
    9 DB Deadlifts
    6 Burpees
    3 DB Power Cleans
    rest 2 min
    AMRAP 10 min
    Wall Balls
    CrossFit Classes
    Strength / Skill
    20 min volume
    10 Staggered Leg RDL / Side
    10 Half Kneeling KB Press / side
    10 Bulgarian Split Squats / side

    WOD

    AMRAP 20 min

    300m Run

    15 Thrusters @ 75/55

    15 V Ups

     

    *Bonus*

    AMRAP 15

    10/7 Strict HSPU / Dips

    2 Rope Climbs

     

    THURSDAY


    BURN CLASSES

    AMRAP 12 min

    4 Man Makers

    2 Plate Push

    rest 3 min

    AMRAP 12 min

    8-12 DB Floor Press w/ Hip Bridge

    12 Reverse Crunches

    rest 3 min

    Roxanne

    Bring Sally Up

     

    CrossFit Classes

    Strength / Skill

    Power Clean + Clean + Front Squat + Push Press + Jerk

    Build to a max

     

    WOD

    AMRAP 20

    30 Double Unders

    10 Calories on the Bike or Rower

    1:00 rest

    alternate ergs each round

     

    *Bonus*

    Snatch Grip Deadlift

    5RM

     

    FRIDAY


    BURN CLASSES

    AMRAP 40 min

    500m Row

    40 Air Squats

    30 Situps

    20 Ring Rows

    10 Burpees

     

    CrossFit Classes


    Strength / Skill

    Double KB Front Squats

    5 x 8

     

    WOD

    For max burpees

    4 min

    21 Deadlifts @ 225/155

    21 Wall Balls

    MAX Burpees in remaining time

    2 min rest

    3 min

    15 Deadlifts @ 225/155

    15 Wall Balls

    MAX Burpees in remaining time

    1 min rest

    2 min

    9 Deadlifts @ 225/155

    9 Wall Balls

    MAX Burpees in remaining time

     

    *Bonus*

    Snatch Pull + Snatch + Low Hang Snatch + Hang Snatch

    Build to a max

    Saturday

    8am-12 Noon Open Gym


    9:30 CrossFit Class


    11am BURN Class

    Sunday

    Open Gym 9:30-Noon

  • Weekly Programming Week of July 9th The Tracks Fitness Lab In Northern Kentucky

    Monday
    CrossFit Classes
    Endurance
    10 Rounds, every 2:00
    Bike :30 @ 10
    WOD
    For Time
    15-12-9
    KB Snatches (sport style) / arm @ 55/35
    Jumping Lunges for max height / leg
    *Bonus*
    Pause Snatch Pull + Hang Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance
    67.5-75/1*6
    https://youtu.be/Vc_CWKFc0ugBurn Classes

    Split into 2 Groups
    A) 24 min, Every 2:00, alt
    a) 200m Run
    b) 15/12 Cal Row (1:00 cap)
    B) AMRAP10 min
    8-12 DB Bench Press
    8-12 Ring Rows
    :30 sec Plank Hold
    Rest 2 min
    AMRAP 10 min
    6 DB Stepups / leg + Curl
    12 Alt DB Snatch
    12 Reverse Crunches
    4 min rest between groups
    TuesdayCrossFit
    Strength / Skill
    Clean Pull + Clean + Low Hang Clean + Hang Clean
    77.5-85/1*5

    WOD
    5 Rounds for time (15 min cap)
    20 Wall Balls
    15 Situps
    *Bonus*
    EMOM 15, alt
    a) 6-12 Ring Pushups w/ Ring Support / KB Pushups / Pushups
    b) 4-6 Chinups / Ring Rows
    c) 10 V Ups
     Burn Classes

    AMRAP 50 min
    20 Pushups
    20 Russian KB Swings
    1 Plate Push
    Every 10 min, max reps cardio calorie burner
    :30 sec Burpees
    :60 sec Mt Climber
    :90 sec Jumping Jacks Wednesday
    CrossFit
    Strength / Skill
    EMOM 16 , alt
    a) 100' Farmers Carry
    b) 300' Shuttle Run

    WOD
    For time
    300m Run
    30 Burpees
    30 Alt DB Power Snatches @ 50/35
    *Bonus*
    Weighted Stepups
    3 x 6 / leg
    Dip Belt Squats
    4 x 6

     

    Burn Classes


    Split into 2 Groups

    A) AMRAP 24 min

    200m Run

    300m Row

    1000m Bike

    B) 20 Alt KB Halos

    https://youtu.be/wJcmanVh5EE

    15 Rotational Med Ball Throws / side

    10 Wall Balls

    10 Inch Worms

     

    Thursday


    CrossFit


    Strength / Skill

    Hang Snatch

    5 x 2 @ +5lbs to 2 weeks ago


    WOD

    For time (15 min cap)

    150 Double Unders

    3 Rounds

    10 Strict HSPU*

    *fatigue to kipping

    20 Reverse Crunches

    150 Double Unders

    *Bonus*

    EMOM 16, alt

    a) 100' Waiters Carry (L)

    b) 100' Waiters Carry (R)

     

    Burn Classes


    4 Rounds (:50, :10)

    Goblet Squat

    Mt Climber

    Hand to Hand KB Swing

    Pushup

    Split Jump

    Single Arm KB Row (switch @ :20 sec)

    Alternating Goblet Cossack Squats

    DB Push Press

    DB Lunge & Rotation

    2:00 Rest

     

     

    Friday


    CrossFit Classes


    Strength / Skill

    Push Press + Push Jerk + Split Jerk

    62.5-72.5/(3+2+1)*5

    Do not TnG, full reset for each lift


    WOD

    For time (18 min cap)

    1000m Run

    1500m Row

    3000m Bike

    *Bonus*

    EMOM 10, alt

    a) Ring Row @X131

    8 - 10

    @X131 = eXplode up, :01 sec pause at top, :03 sec eccentric , :01 sec pause @ bottom

    b) Half Kneeling Landmine Lateral Raise

    8-10 / side

    https://youtu.be/XAiZJP7bHKg

    Burn Classes


    Split in 3 Groups

    A) 12 min AMRAP

    8-12 DB Floor Press w/ Glute Bridge

    https://youtu.be/ScPgnpXX2_s

    8-12 Russian KB Swings

    B) 12 min AMRAP

    8-12 Single Arm Overhead DB Press / side

    3-5 Box Jumps

    1-2 Around The Worlds

    https://youtu.be/XZDEo36cUAc

    C) 12 Min AMRAP

    10 - 1

    Wall Balls Situps

    1 - 10

    Rotational Wall Ball Throws / side


    Saturday

    8am-12 Noon Open Gym


    9:30 CrossFit Class


    11am BURN Class

    Sunday

    Open Gym 9:30-Noon

  • Weekly Programming Week of July 3rd The Tracks Fitness Lab In Northern Kentucky

    Have A Safe & Happy July 4th
    Thank you to everyone who attended the 1st Tracks Pool Party of 2017.  It was a great time with our Fit Fam!  Stay tuned for another get together in late July.Holiday Schedule ReminderMonday CrossFit 9:30am, 11am, 3:30pm, 5pm
    Burn 6pm
    Tuesday- CLOSED
    Wednesday - Back To Normal Schedule
    Wednesday CrossFit
    Strength
    Snatch Grip Deadlift
    5^5^5 ; 95*5
    WOD
    "Scotty"
    AMRAP 11
    5 Deadlifts @ 315/205
    18 Wall Balls
    17 Bar Facing Burpees
    Bonus
    Power Snatch + Snatch Grip Push Press + Overhead Squat
    70-77.5/(1+2+3)*6
    Wednesday Burn ClassesSplit into 2 groups
    A) 2 Rounds (:45 , :15)
    Goblet Squat
    Mt Climber
    Hand to Hand KB Swing
    Pushup
    Split Jump
    Single Arm KB Row (switch @ :20 sec)
    Alternating Goblet Cossack Squats
    DB Push Press
    DB Lunge & Rotation
    2:00 Rest
    B) AMRAP 22 min
    1000m Bike for time
    500m Bike Easy Recovery

    Thursday CrossFit
    Strength
    Power Clean + Hang Clean + Front Squat + Push Press + Jerk
    5 x 1 , add 5-10lbs to last week
    WOD
    8 Rounds, every 2 min
    250m Row @ 10
    Bonus
    A1) Ring Row
    5 x 8-10
    A2) Lateral Landmine Raise
    5 x 8-10
    Thursday Burn Classes
    3 Rounds (:50 , :10)
    Happy Baby
    Jumping Jacks
    Downward Dog
    Alternating Goblet Cossack Squats
    Lizard (R)
    Jumping Lunges
    Lizard (L)
    Pushups
    Twisted Cross (R)
    Mt Climbers
    Twisted Cross (L)
    Burpees
    Standing Forward Fold
    1 min rest

    Friday CrossFit
    Strength
    Front Rack Walking Lunges
    5 x 6/ leg
    WOD
    AMRAP 15
    3 Strict HSPU
    6 Hang Cleans @ 135/85
    9 Calorie Row
    Bonus
    Push Press + Push Jerk + Jerk
    5 x (3+2+1)
    Friday Burn Classes
    Split into 2 groups
    a) Assault Bike
    10 min
    :15 sec @ 9 , 1:45 sec Rest
    10 min
    :30 sec @ 9 : :30 sec Rest
    5 min @ 6 RPE
    b) AMRAP 20 minutes
    20 Alt DB Snatch (10 / side)
    50 Mt Climbers (25 / side)
    100 Single Unders
    Saturday8am-12noon Open Gym9:30am CrossFit Class11am Burn Class
    Sunday9:30am-12noon Open Gym
  • Weekly Programming Week of June 12th- The Tracks Fitness Lab In Northern Kentucky

    Monday

    BURN CLASSES

    Split into 2 groups
    A) 2 Rounds (:45 , :15)
    Box Jump
    Single Arm, alternating DB Thruster
    Cross Body Mt Climber
    Alternating DB Power Snatch
    Wall Ball Cleans
    Rotational Wall Ball Throws (L)
    Rotational Wall Ball Throws (R)
    Push-up
    Rest 2 min
    B) AMRAP 20 min
    750m Row for time
    250m Row easy
    500m Row for time
    250m Row easy
    250m Row for time
    250m Row easy
    2 min rest
    5 min rest between groups
    CROSSFIT
    Strength / Skill
    Back Squat
    6^4^2 , 6^4^2
    *second round should be heavier than the first
    WOD
    AMRAP 10 min
    4 HSPU
    16 DUs
    *Bonus*
    Snatch Pull + Snatch + Overhead Squat
    Build to a heavy
    Tuesday

    BURN CLASSES
    10 min Volume
    10 Inchworms
    10 Goblet Squats
    20 Steps Bear Crawl
    10 Thoracic Bridges / side
    3 Rounds
    AMRAP 10 min
    50 Russian KB Swings
    40 Cal Bike
    30 Situps
    20 Burpees
    10 Strict Pullups
    3 min rest between rounds
    pick up where you left off
    CROSSFIT
    Strength / Skill
    Push Press
    5^3^1 , 5^3^1
    *second round should be heavier than the first
    WOD
    For time (20 min cap)
    1000m Run
    10 Rounds
    2 Bar MU
    4 Ring Dips
    12 Air Squats
    *Bonus*
    Bike
    3 Rounds
    50/35 Calories @ 9
    1:1 Rest
    Wednesday

    BURN CLASSESSplit in 3 Groups
    A) 12 min AMRAP
    8-12 DB Floor Press w/ Glute Bridge
    https://youtu.be/ScPgnpXX2_s
    8-12 Russian KB Swings
    B) 12 min AMRAP
    8-12 Single Arm Overhead DB Press / side
    3-5 Box Jumps
    1-2 Around The Worlds
    https://youtu.be/XZDEo36cUAc
    C) 12 Min AMRAP
    10 - 1
    Wall Balls Situps
    1 - 10
    Rotational Wall Ball Throws / side

    CROSSFIT
    Strength / Skill
    Clean + Front Squat + Jerk
    Build to a Heavy

    WOD
    For time : (10 min cap)
    21 Hang Cleans @ 115/75
    9 Chest to Bar Pullups
    15 Hang Cleans
    15 Pullups
    9 Hang Cleans
    21 Toes to Bar

    *Bonus*
    Deadlift
    Build to a heavy double overhand single
    Thursday
    BURN CLASSES 
    5,4,3,2,1 Turkish Getups
    5,4,3,2,1 HAM Hip
    10 Rounds
    Rowling
    *each frame, do equal number of DB Thrusters to # of meters away from 100m
    ** strike equals 1 plate push length for everyone else
    CROSSFIT
    Strength / Skill
    10 min volume
    Listed from highest to Lowest Proficiency
    1) Strict Muscle Up
    2) Muscle Up Negative
    3) Transition Rock
    WOD
    3 Rounds, every 7 min
    300' Shuttle Run (50',50',50')

    10 DB SN (L)

    10 DB SN (R)

    30' HS Walk / 1 Wall Walk

    300' Shuttle Run (50',50',50')

    Friday


    BURN CLASSES

    4 Rounds (:50 , :10)

    - 200m Run

    - Pushups

    - Alt Goblet Cossack Squats

    - Hand to Hand KB Swings

    - DB Push Press w/ pause @ top

    - Situps

    - Wall Balls

    - Rest

     

    CROSSFIT

    Strength / Skill

    Pick Your Poison

    Snatch, Clean, or Jerk

    6x1

    *start @ 85% & build weight as able

    goal is 6 good singles, not to necessarily hit a max

     

    WOD

    For time (12 min cap)

    10 OHS @ 135/95

    20 Bar Facing Burpees

    15 OHS

    25 Bar Facing Burpees

    20 OHS

    30 Bar Facing Burpees

     

    *Bonus*

    Pick another lift

    Saturday

    NO CLASSES SATURDAY! 


    Come help out and cheer on everyone. The competition runs 7am-3pm

    Sunday

    Open Gym 9:30am-12noon

  • Weekly Programming Week of May 15th- The Tracks Fitness Lab In Northern Kentucky

    Tuesday

    BURN CLASSES!AMRAP 40 min
    400m Run
    40 Russian KB Swings
    30 Wall Balls
    20 Burpees
    1 min rest
    300m Run
    30 Russian Swings
    20 Wall Balls
    10 Burpees
    1 min rest
    200m Run
    20 Russian Swings
    15 Wall Balls
    10 Burpees
    1 min rest

    CROSSFIT CLASSES
    Strength / Skill
    Bring Sally Up
    A1) Walking Lunges
    5 x 5 / leg
    A2) RDL
    5 x 8

    WOD
    AMRAP 12 min
    50 Air Squats
    100 Double Unders

    *Bonus*
    Back Squat
    3x3 @ 80% of 8RM
    Wednesday

    BURN CLASSES500m Row for time
    5 Rounds (1:00, :00)
    Wall Balls
    KB Sumo Deadlift High Pull
    Bike for Calories
    DB Push Press
    Row for Calories
    Situps
    1:00 rest

    CROSSFIT CLASSES

    Strength / Skill
    For time (15 min cap)
    10-9-8-7-6-5-4-3-2-1
    Strict HSPU
    *scale with pike pushups, add deficit as able
    Superset w/ 1 Strict Rope Climbs
    **scale w/ 3 Rope Rows

    WOD
    5 Rounds for time (18 min cap)
    15 Pullups
    15 Strict Press @ 75/55
    15 Superman Extensions

    *Bonus*
    Deadlift
    3 x 3 @ 70% of 5RM

    Thursday
    BURN CLASSES 
    Split into 2 groups
    A) 2 Rounds (:50 , :10)
    Goblet Squat
    Mt Climber
    Hand to Hand KB Swing
    Pushup
    Split Jump
    Single Arm KB Row (switch @ :20 sec)
    Alternating Goblet Cossack Squats
    DB Push Press
    DB Lunge & Rotation
    2:00 Rest
    B) AMRAP 22 min
    1000m Bike for time
    200m easy
    800m Bike for time
    200m easy
    600m for time
    200m easy
    400m for time

    200m easy

    200m for time

    200m easy

    repeat

    CROSSFIT CLASSES

    Strength / Skill

    Overhead Squat

    2^2^2 -2-2-2

    WOD

    5 Rounds

    2 min

    Unbroken Muscle Ups @ 9 RPE

    10 Alt Pistols*

    Max Box Jump Overs in Remaining time @ 30/24

    1:00 Rest

    *Bonus*

    5 Rounds

    10 Hollow Rocks

    10 V Ups

    10 Tuck Ups

    :10 sec Hollow Hold

    1 min rest

    Track Work

    4 Rounds

    200m Sprint @ 9-10

    2:30 Rest

    8 Rounds

    100m Sprint @ 9-10

    1:30 Rest

    Friday


    BURN CLASSES


    Split into 2 groups
    a) AMRAP 24 min
    1000m Row @ 9 RPE
    500m Row @ 6 RPE
    500m Row @ 9 RPE
    500m Row @ 6 RPE
    b1) 10 Min AMRAP
    10 DB Stepups / leg + DB Curl
    :30 sec Plank
    10 Russian twists / side
    b2) 10 Min AMRAP
    10 DB Floor Press w/ Hip Bridge
    15 Russian KB Swings
    5 Strict Pullups / 10 Ring Rows

    CROSSFIT CLASSES


    Strength / Skill

    Pick your Poison

    a) Snatch
    5 x 2 @ 5-10lbs heavier than last weeks top weight
    b) Clean
    5 x 2 @ 5-10lbs heavier than last weeks top weight
    c) Jerk
    5 x 2 @ 5-10lbs heavier than last weeks top weight
    if you didnt complete last week then do
    2^2^2 -2-2-2

    WOD

    For time
    20 Power Snatches @ 95/65
    20 Toes to Bar
    20 Thrusters
    20 Burpees
    20 Sumo Deadlift High Pull
    20 Wall Balls

    *Bonus*

    Pick another lift from class

    Saturday

    8am-12noon - Open Gym

    9:30am - CrossFit Team WOD

    11am - BURN Class

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of May 1st- The Tracks Fitness Lab In Northern Kentucky

    Monday

    CrossFit WOD
    Strength / Skill
    Back Squat
    8^8^8 ; 90/8*2
    5-10lbs heavier than last week
    :03-:05 sec pause in bottom of squat

    WOD
    3 Rounds for time (15 min cap)
    10 Power Snatches @ 75/55
    10 Overhead Squat @ 75/55
    10 Hang Snatches @ 75/55
    4/3 Ring Muscle Ups

    *Bonus*
    A1) Press In Split
    5^5^5
    A2) Tall Jerk
    3^3^3
    B) Split Jerk
    3RM

    BURN CLASSES

    Split into 2 groups
    A) 2 Rounds (:45 , :15)
    Goblet Squat
    Mt Climber
    Hand to Hand KB Swing
    Pushup
    Split Jump
    Single Arm KB Row (switch @ :20 sec)
    Alternating Goblet Cossack Squats
    DB Push Press
    DB Lunge & Rotation
    2:00 Rest
    B) AMRAP 22 min
    1000m Bike for time
    500m Bike Easy Recovery


    Tuesday

    CrossFit Workout
    Strength / SkillPower Clean3RMWOD@ 0:00 : 50 Burpees@ 4:00 : 50 Wall Balls@ 8:00 : 40 DB C&J @ 50/35@ 12:00 : 40 Box Jump Overs@ 16:00 : 20 Shoulder to Overhead @ 185/125@ 20:00 : Time Cap*Bonus*5 Rounds20/15 Calories on the Bike @ 10Work : Rest 1:1BURN CLASSESTabata Row1:00 RestTabata Burpees1:00 RestTabata Situps2:00 Row for Cals2:00 Burpees2:00 Mt Climbers2:00 Rest1:30 Row1:30 Burpees1:30 Mt Climbers1:30 Rest1:00 Row1:00 Burpees1:00 Mt Climbers1:00 Rest:30 Row:30 Burpees:30 Mt Climbers
    Wednesday

    CrossFit Workout
    Strength / SkillA1) Deadlift5^5^5 ; 90/5A2) Turkish Getup3^2^1-1WODAMRAP 8 min4/3 Bar Muscle Ups4/3 Ring Dips20 Double Unders2 min RestAMRAP 87 Toes to Bar7 Pushups200' Shuttle Run*Bonus*Hang Clean3RMBURN CLASSES
    Split in 3 GroupsA) 12 min AMRAP8-12 DB Floor Press w/ Glute Bridgehttps://youtu.be/ScPgnpXX2_s8-12 Russian KB SwingsB) 12 min AMRAP8-12 Single Arm Overhead DB Press / side3-5 Box Jumps1-2 Around The Worldshttps://youtu.be/XZDEo36cUAcC) 12 Min AMRAP10 - 1Wall Balls Situps1 - 10Rotational Wall Ball Throws / side
    Thursday

    CrossFit WorkoutStrength / SkillPush Press5^5^5 ; 90/5*2WODEvery 6 min x 310 Thrusters @ 115/80300m Run10 Thrusters*Bonus*Track Work12 Rounds100m Sprint @ 9-10:90 sec rest5 Rounds10 Hollow Rocks10 V Ups10 Tuck Ups:10 sec Hollow Hold1 min rest
     BURN CLASSES3,2,1 Turkish Getups3,2, 1 HAM Hip
    10 RoundsRowling*each frame, do equal number of DB Thrusters to # of meters away from 100m** strike equals 1 plate push length for everyone else

    Friday


    CrossFit Class


    Strength / Skill

    EMOM 12 , alt

    a) 8-10 Supinated Grip Pendlay Rows

    b) 15-20 Hollow Rocks + :10 sec hold


    WOD

    AMRAP 20 min

    21 Situps

    15 Chest to Bar Pullups

    9 Strict Handstand Pushups

     

    *Bonus*

    Either Snatch Piece

    Power Snatch

    2RM

    No Hands No Feet Snatch

    2RM

    EMOM 18 min , alt

    a) 5 Back Squats @ 90% Monday

    b) 1-3 Strict Muscle Ups

    scale w/ negatives

     

    BURN CLASSES

    10 minutes

    5 Inchworms

    10 Seated Wall Slide

    10 Single Leg Glute Bridges

    5 Goblet Squats

    "Morrison"

    50-40-30-20-10

    Wall Balls

    Box Jumps

    KB Swings

    Saturday

    8am-12noon - Open Gym

    9:30am - CrossFit Team WOD

    11am - BURN Class

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of April 24th- The Tracks Fitness Lab In Northern Kentucky

    Tuesday

    CrossFit WOD
    Strength / Skill
    Back Squat
    8^8^8 ; 90/8*3
    *:03-:05 sec pause on first rep each set

    WOD
    For time (14 min cap)
    5 Thrusters @ 145/100
    20 Wall Balls
    10 Thrusters
    40 Wall Balls
    15 Thrusters
    60 Wall Balls

    *Bonus*
    No Hands No Feet Snatch
    5x2
    add 5-10lbs to last weeks top weight
    No Hands = No Hook Grip
    No Feet = feet start in recieving position &
    do not move to catch the bar
    Overhead Squat
    8^8^8-8-8

    Burn Workout

    Split into 2 groups
    A) 2 Rounds (:45 , :15)
    Goblet Squat
    Mt Climber
    Hand to Hand KB Swing
    Pushup
    Split Jump
    Single Arm KB Row (switch @ :20 sec)
    Alternating Goblet Cossack Squats
    DB Push Press
    DB Lunge & Rotation
    2:00 Rest
    B) AMRAP 22 min
    750m Row for time
    250m Row easy
    500m Row for time
    250m Row easy
    250m Row for time
    250m Row easy
    2 min rest
    Wednesday

    CrossFit Workout
    Strength / Skill
    A1) Deadlift
    5^5^5 ; 90/5*2
    double overhand
    A2) Wall Walks
    5 x 2-5

    WOD
    5 Rounds for time (12 min cap)
    10 DB Snatch (L) @ 50/35
    10 DB Snatch (R)
    10 Chest to Bar Pullups

    *Bonus*
    3 Rounds for time (16 min cap)
    3/2 Rope Climbs
    10/7 Strict HSPU
    8 Alt Pistols / side

    BURN Class

    1 Round
    1:00 Inchworms
    1:00 Lizard (L) + Rotation @ :30
    1:00 Lizard (R) + Rotation @ :30
    1:00 Happy Baby
    1:00 Pigeon (L)
    1:00 Pigeon (R)
    1:00 Downward Dog
    1:00 Cobra
    AMRAP 30 minutes
    w/ a partner
    200m Run
    300m Row
    1000m Bike
    1 Round of Warmup Sequence


    Thursday

    CrossFit Workout
    Strength / Skill
    Hang Power Snatch + Power Snatch
    2^2^2 -2-2-2

    WOD
    5 Rounds for time
    200m Run
    12 Overhead Squats @ 115/80

    *Bonus*
    Track Warmup
    2 Rounds
    - 20 Arm Swings each Direction
    - 20 Steps Stationary March / Leg
    - 20yds High Knees
    - 20yds Butt Kicks
    - 20yds Lateral Shuffle (Down & Back)
    - 20yds Carioca (Down & Back)
    - 20yds Back Pedal
    - 20yds A Skip
    - 20yds B Skip
    - 20yds Falling Start
    1 Round Dynamic Flexibility
    - 20yds Walking (fwd) 45 degree lunge
    - 20yds Walking (bkwd) 45 degree lunge
    - 20yds Knee Hugs
    - 20yds Quad Pulls
    - 20yds Inch Worms
    - 20yds Frankenstein
    1 Rounds
    - 400m Sprint @ 9-10
    - 2:30 rest
    4 Rounds
    - 200m Sprint @ 9-10
    - 1:20 rest
    6 Rounds
    - 100m Sprint @ 9-10
    - 1:00 rest

    BURN Workout

    THURSDAY
    AMRAP 40 min
    For time
    60 Calorie Bike
    50 Air Squats
    40 Situps
    30 Pushups / Ring Rows
    20 Pullups / Pushups
    10 Burpees
    rest 4 min
    For time
    50 Calorie Row
    40 Air Squats
    30 Situps
    20 Pushups / Ring Rows
    10 Pullups / Pushups
    rest 4 min
    repeat

    Friday


    CrossFit Class


    Strength / Skill
    A) 10 minutes volume
    - 1 Strict Muscle Up
    2/1 Muscle Up
    2/1 Strict Ring Dips
    4/2 Kipping Ring Dips
    *sets must be performed unbroken
    **if Strict MU goes, continue without it
    - Strict Muscle Ups + Negatives
    - 3,2,1 MU + Negatives
    - Transition Rocks
    B) Power Clean + Clean
    Build to a Max

    WOD
    For time (4 min cap)
    20 Clean & Jerks @ 185/125
    *full clean , either jerk

    *Bonus*
    EMOM for 14, alt
    a) 5 Back Squats @ 90% of Tuesday's top weight
    b) 15-24 / 12-20 Gymnastics complex (below)
    2/1 Bar Muscle Ups +
    3/2 Chest to Bar Pullups +
    4/3 Pullups + (optional)
    5/4 Toes to Bar

    BURN Class


    Split into 2 Groups
    2 Rounds
    A) AMRAP 8 min
    15,12,9
    Calorie Bike
    Russian Swings
    Mt Climbers / leg
    2 min rest
    B) AMRAP 8 min
    5 Man Makers
    2 Turkish Getups / side
    2 min rest



    Saturday

    8am-12noon - Open Gym

    9:30am - CrossFit Team WOD

    11am - BURN Class

    Sunday

     OPEN GYM 

    9:30am-12pm

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