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 October 23rd, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFIT
    Weightlifting
    Pause Snatch + Hang Snatch
    8 x 1 @ 90-95% of last weeks top weight (bonus)
    both pause & hang directly above knee.
    :03 sec pause
    WOD
    AMRAP 12 min
    3 Muscle Ups
    12 Hang Cleans @135/85
    Strength *Bonus*
    Bench Press
    Accumulate 40 Paused reps @ 90% of last weeks top weight

    MONDAY BURN

    Split into 3 groups
    3 Rounds
    Tabata
    - Bike
    - DB Snatch (alt every round)
    - Pushups
    1 min rest between tabatas
    2 min rest between rounds
    TUESDAY CROSSFIT
    Strength
    Back Squat
    5^5^5 ; then accumulate 15 reps @ 80-85% of top weight @33X1
    @33X1 = :03 sec eccentric , :03 sec pause (DO NOT BOUNCE, if
    you are trying to bounce after the pause, its too heavy) , accelerate up,
    1 breath at the top
    Conditioning Intervals
    6 Rounds
    :45 sec @ 9-10 on Bike or Rower
    Rest 3:00
    Accessories *Bonus*
    3 Rounds for quality
    20 Half Kneeling Alt KB Press (10/side , switch legs after 10 reps)
    10 Ring Rows @X331
    10 Stall Bar Leg Raises w/ controlled eccentric
    @X331 = accelerate up, :03 sec pause at the top, :03 sec eccentric,
    :01 sec pause at the bottom. Select an angLe that allows you to maintain
    tempo. Focus on maximizing scapula ROM

    TUESDAY BURN


    6 Rounds (:50 , :10)
    - Jump Rope
    - Russian Swings
    - Split Jumps
    - Rest
    - T Pushups
    - Mt Climbers
    - Burpees
    - Rest
    WEDNESDAY CROSSFIT
    Weightlifting
    Split Jerk
    5 x 3 @ 95% of last weeks top weight (bonus)
    WOD
    For time (18 min cap)
    Run 1 mile
    40 DB Snatch , alt every 10 @ 50/35
    20 Burpees to target
    Weightlifting *Bonus*
    Pause Clean + Hang Clean
    8 x 1 @ 95% of last weeks top weight
    both pause & hang directly above knee.
    :03 sec pause

    WEDNESDAY BURN


    Split into 2 Groups
    A) AMRAP 20 min
    500m Row@ 8-9
    :20 Side Plank / side
    B1) AMRAP 8 min
    8-12 Step Ups / Leg
    8-12 Staggered Leg RDL / side
    2 min rest
    B2) AMRAP 8 min
    Wall Balls
    rest 5 min between groups
    THURSDAY CROSSFIT
    Benchmark
    For time (6 min cap)
    "Isabel"
    30 Power Snatches@ 135/95
    WOD
    5 Rounds for total time (30 min cap)
    60 Double Unders
    12 Chest to Bar Pullups
    12 Handstand Pushups
    1:30 Rest
    Accessory
    A) Double KB Front Rack Carry
    4 x 100m
    1:00 Rest
    B) 3 Rounds
    3,2,1 TGU
    10 V Ups
    10 Pallof Press / side
    THURSDAY BURN
    Stagger Start
    A) 55s (15 min cap)
    10-1 DB Thrusters
    1-10 Burpees
    rest 5 min
    B) 55s (12 min cap)
    10-1 KB Swings
    1-10 Situps
    rest 4 min
    C) 55s (9 min cap)
    10-1 Pushup
    1-10 Bicep Curl

    CF

    FRIDAY CROSSFIT
    Warmup
    2 Rounds
    10 Thoracic Bridges / side
    10 Good Mornings
    10 Bulgarian Split Squats / leg
    Barbell Warmup
    Low Liftoff + SN or Cln Pull + Low Hang SN or Cln + SN Balance or Thruster
    build in weight as warmup for weightlifting piece
    Weightlifting
    Pick your poision
    Low Hang (below knee) Snatch or Clean
    6 x 2 @ 90-95% of top weight from last week (bonus)
    WOD
    For time (15 min cap)
    50 Wall Balls @20/14 to 10'/9'
    40 Box Jumps @ 24/20
    30 Deadlifts @ 155/105
    20 Power Cleans @ 155/105
    10 Front Squats @ 155/105
    Weightlifting *Bonus*
    the other piece from class
    FRIDAY BURN
    Split into 2 Groups
    A) EMOM 20 min
    12 / 9 Calorie Bike
    B) AMRAP 20
    250m Row
    Run 1 Lap
    Rest 1 min
    5 min rest between groups

    Saturday

    Open Gym 8am-12noon

    CrossFit 9:30am

    Burn 11am


    Sunday 

    Open Gym 9:30am-12noon

  • Weekly Programming Week of October 16th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFIT
    Strength
    A1) Deadlift
    5^5^5 ; then accumulate 15 pause reps @ 85%
    A2) Strict Pullup
    3 x 6-12
    A3) Pushup
    3 x 10-15
    WOD
    4 Rounds, every 5:00
    200m Run
    15 UB KB Swing @ 70/55
    15/10 Chest to Bar Pullups
    200m Run

    Weightlifting *Bonus*
    Pause Snatch + Hang Snatch
    1^1^1 ; 4x1 @ top weight
    both pause & hang directly above knee.
    :03 sec pause
    build over the first 3 sets to a challenging weight, then repeat for 4 more sets
    MONDAY BURN
    Split into 3 Groups
    A) AMRAP 12 min
    12 DB Thrusters
    24 Alt DB Snatches (12/arm)
    B) AMRAP 12 min
    12 Calorie Row
    12 Lateral Burpees over the Rower
    C) AMRAP 12 min
    12 V Ups
    24 Mt Climbers (12/leg)
    12 Superman Extensions
    *4 min rest between AMRAPs 
    TUESDAY  CROSSFIT
    Strength
    A1) Bench Press
    8^8^8 ; then accumulate 15 pause reps @ 80%
    A2) Single Arm KB Row
    3 x 12
    WOD
    3 Rounds for time (15 min cap)
    20 Overhead Squats @ 115/75
    20 Bar Facing Burpees
    Weightlifting *Bonus*
    B) Split Jerk
    3^3^3 : 2x3 @ top weight
    build over the first 3 sets to a challenging weight, then repeat for 2 more sets
    TUESDAY BURN
    12 min volume
    5 Inch Worms
    10 Med Ball Cleabs
    10 Glute Bridges
    :30 Jump Rope
    AMRAP 24 min
    300m Row
    Run 1 Lap
    1000m Bike
    Rest 2 min
    Tabata Rolling Plank
    WEDNESDAY CROSSFIT

    Weightlifting
    Pause Clean + Hang Clean
    1^1^1 ; 4x1 @ top weight
    both pause & hang directly above knee.
    :03 sec pause
    build over the first 3 sets to a challenging weight, then repeat for 4 more sets
    WOD
    As far as possible in 10 min
    10 Calories , Bike or Row
    5 Deadlifts @ 255/175
    12 Calories
    6 Deadlifts
    14 Calories
    7 Deadlifts
    etc..
    Accessories *Bonus*
    Reverse Sled Shuttles
    3 Rounds, each for time
    200' Push Shuttle w/ weight drop every 50'
    2:00 rest after each set
    Perform the shuttle w/ 4 50' lengths, stripping an equal amount of weight each length
    The idea is to start w/ a very heavy weight that you can push smoothly for 50' , quickly
    drop the weight, push another 50', quickly drop & push, quickly drop & push
    3 Rounds for quality
    10 Double KB Front Rack Walking Lunges / leg
    proper KB rack w/ forearms against the body & knuckles under the chin
    10 Half Kneeling KB Press / side
    proper rack here too
    15 Inverted Row
    pause @ both ends, control eccentric. Emphasize retraction/protraction
    WEDNESDAY BURN
    AMRAP 45 min
    1:00 Jump Rope
    Then
    20 Russian KB Swings
    10 Burpees
    :30 Plank
    THURSDAY CROSSFIT

    Gymnastics
    Strict HSPU Development
    15:00 Volume Accumulation
    - Strict Deficit HSPU
    - Strict HSPU
    - Deficit Pike Pushup
    - HSPU Negative
    - Pike Pushup
    - Pushup
    WOD
    "Annie"
    50-40-30-20-10
    Double Unders
    Situps
    Gymnastics *Bonus*
    Muscle Up Development
    15:00 Volume
    - Strict Muscle Up + Negative (aim for :10)
    - Strict Muscle Up
    - Muscle Up Negative
    - 3,2,1 Muscle Up Drill
    - Transition Rock
    THURSDAY BURN
    Split into 2 Groups
    A) AMRAP 20 min
    1 Plate Push
    2 Farmers Carry
    3 Shuttle Run
    *distance is length of the turf
    B1) AMRAP 8 min
    8 Pushups
    8 Single Arm Tricep Kickback
    8 Twisting DB Curl
    B2) AMRAP 8 min
    4 Box Jumps
    4 Goblet Stepups / leg
    FRIDAY CROSSFIT
    Strength
    Front Squat
    3^3^3 ; then accumulate 15 pause reps @ 85%
    WOD
    For time (7 min cap)
    15-12-9
    Power Clean @135/85
    Thruster
    Weightlifting *Bonus*
    Low Hang (Below Knee) , Snatch or Clean
    2^2^2 ; 3x2 @ top weight
    build over the first 3 sets to a challenging weight, then repeat for 3 more sets
    FRIDAY BURN
    3 Rounds
    8 - 12 Hami Curls On Rower
    12-15 Step Ups / leg
    15-20 Russian Twists
    20 Strokes Row Complex
    w/ a partner
    Row Sprints
    1 x 50 Calories / 500m
    2 x 40 Cals / 400m
    3 x 30 Cals / 300m
    4 x 20 Cals / 200m
    5 x 10 Cals / 100m
    rest as partner rows

    Saturday

    Open Gym 8am-12noon

    CrossFit 9:30am

    Burn 11am


    Sunday 

    Open Gym 9:30am-12noon

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

    MONDAY CROSSFIT
    Weightlifiting
    SN Pull + SN High Pull + Snatch + OHS
    Build to a Max
    WOD
    4 Rounds, Every 4:00
    15/10 Calories on the Bike
    8 KB SN (L) 55/35
    8 KB SN (R)
    200' Shuttle Run
    Strength *Bonus*
    Back Squat
    80/5 ; 87.5/3 ; 92.5/1 ; 82.5/5 ; 90/3 ; 95/1
    MONDAY BURN
    Split into 2 Groups
    A1) AMRAP 12 min
    8-12 DB Bench Press
    12-15 DB Hammer Curls
    8- 12 Lateral Bench Step Overs / leg
    Rest 2 min
    A2) AMRAP 12 min
    12 Wall Balls
    :15 Side Plank / side
    8-12 Single Leg Glute Bridges / leg
    B) AMRAP 24 min
    1000m Row @ 8-9
    400m Row @ 5-6
    TUESDAY CROSSFIT
    Strength
    Push Press
    1^1^1^1^1 ; 90/1*3
    WOD
    For time (22 min cap)
    150 Double Unders
    50 Toes to Bar
    50 Overhead Squats @ 115/75
    50 Box Jump Overs @ 24/20
    150 Double Unders
    Gymnastics *Bonus*
    For time
    20/10 Strict Pullups
    Rest 2 min
    30/20 Chest to Bar Pullups
    Rest 2 min
    40/30 Pullups
    TUESDAY BURN
    5 Rounds (:45 , :15)
    - Burpees
    - Mt Climbers
    - Clock Lunges (Fwd, Side, Rev)
    - Clock Lunges (Fwd, Side, Rev)
    - Pushups
    - Russian Twists
    - Shuttle Run
    Rest 3 min
    WEDNESDAY CROSSFIT
    Weightlifting
    Clean Pull + Power Clean + Clean
    Build to a Max
    WOD
    AMRAP 14 min
    25 Power Cleans @ 115/75
    25 Wall Balls
    25/20 Calories
    25 Handstand Pushups
    Accessories *Bonus*
    4 Rounds for Quality
    10 Bulgarian Split Squats / side
    10 Single Arm KB Z Press / side
    15 Inverted Rows
    20 Hip Extensions w/ SN Grip Lat Pulls
    WEDNESDAY BURN
    2 Rounds
    Tabata
    - DB Thrusters
    - Row
    - Russian KB Swings
    - Bike
    - Jump Rope
    1 min rest between tabatas
    THURSDAY CROSSFIT
    Skill
    Strict MU Development
    WOD
    @ 0:00
    4 Rounds for time
    250m Row
    5 Snatches @ 155/105
    @ 10:00
    3 Rounds for time
    500m Row
    10 Burpees over the Rower
    @ 20:00
    2 Rounds for time
    750m Row
    15 KB Swings @ 70/55
    THURSDAY BURN
    AMRAP 45
    5 Plate Pushes
    40 Situps
    30 KB Halos (15/ side)
    20 Alt DB Snatches
    10 T Pushups
    2:00 rest
    FRIDAY CROSSFIT
    Weightlifting
    Pick your Poison
    Hang Snatch or Hang Clean
    3RM
    WOD
    AMRAP 12 min
    21 Toes to Bar
    15 Burpees
    9 Thrusters @ 115/75
    Rest 1:00
    Strength *Bonus*
    Front Squat
    85/2*8
    FRIDAY BURN
    Rowling
    *each meter away from 100 = pushups
    **each strike = 1 lap run
  • Weekly Programming Week of September 25th, The Tracks Fitness Lab & CrossFit The Tracks Erlanger Kentucky

    MONDAY CROSSFIT
    Weightlifting
    Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
    1^1^1 ; 90/1*4
    Build over the first 3 sets, take 90% of that weight for the remaining 4 sets
    Keep the hands on the bar. Not TnG
    WOD
    4 Rounds, Every 6:00
    250m Row
    4/2 Muscle Ups
    250m Row
    Weightlifting *Bonus*
    Clean Pull + Power Clean + Clean
    1^1^1 ; 90-95/1*4
    *keep hands on the bar during the entire set
    **build over the first 3 sets, then take 90% of the top weight
    for the remaining 4 sets

     MONDAY BURN


    Split into 3 Groups
    2 Rounds
    A) AMRAP 7 min
    1000m Bike Sprint
    500m Recover
    B) AMRAP 7 min
    7 Alt DB Bicep Curls / side
    7 Alt DB Snatch / side
    C) AMRAP 7 min
    14 Russian KB Swings
    1 Plate Push
    *2 min rest between groups
    TUESDAY CROSSFIT
    Strength
    A1) Push Press
    3^3^3 ; 90/3*3
    A2) Bent Over Row
    5^5^5 ; 90/5*3
    WOD
    21-15-9
    Toes to Bar
    Burpees
    Gymnastics *Bonus*
    15 min Volume
    listed from highest to lowest difficulty
    - Strict Deficit HSPU
    - Strict HSPU
    - Handstand Negative to Headstand Tripod
    - Pike Pushups
    - Pushups
    TUESDAY BURN
    6 Rounds (:50 , :10)
    - DB Thrusters
    - KB Deadlift High Pull
    - Split Jumps
    - Pushups
    - Situps
    - Jump Rope
    2 min rest
    WEDNESDAY CROSSFIT
    WOD
    AMRAP 10 min
    5 Standing Broad Jumps
    3 Cleans @ 75-85%
    Broad Jump : Goal is to cover as much ground as
    possible. Do not rebound jumps.
    Cleans : Any variation just dont let it get ugly
    Strength
    Deadlift
    2 Reps Every minute for 20 minutes
    @70-80%
    can choose to do a set of 2 at the top of each minute
    or can choose 1 rep every :30
    Strength *Bonus*
    Front Squat
    80/3*8
    2 min rest between sets
    WEDNESDAY BURN
    Split into 2 Groups
    2 Rounds
    A) 2 Rounds
    1 min Row @ 6
    Tabata Row for Cals
    B) 10 min AMRAP
    10 Rotational Med Ball Throws / side
    10 Wall Ball Cleans
    20 Mt Climbers / leg
    2 min rest bewtween groups
    THURSDAY CROSSFIT
    Accessories
    4 Rounds (20 min)
    10 Bulgarian Split Squats / side
    10 Single Arm KB Z Press / side
    10 Inverted Rows
    10 Good Mornings
    WOD
    5 Rounds for time (20 min cap)
    10 KB SN (L)
    10 KB SN (R)
    100' Single Arm Front Rack Carry (L)
    100' Single Arm Front Rack Carry (R)
    10 HSPU
    Endurance *Bonus*
    1 mile Run : Time Trial
    THURSDAY BURN
    3 Rounds
    10 Inch Worms
    20 Walking Lunges / leg
    Split into 2 Groups
    A) AMRAP 15 min
    15/10 Cal Bike Sprint
    2 min rest
    B1) AMRAP 7
    12-15 DB Push Press
    :15 sec Side Plank / side
    1 min rest
    B2) AMRAP 7 min
    7 man Makers
    14 Burpees
    2 min rest between groups
    FRIDAY CROSSFIT
    Weightlifting
    Pick Your Poison
    Hang Snatch + Snatch
    (2+1) ^ (2+1) ^ (2+1) ; 2 x (2+1) @ top weight
    or
    Hang Clean + Clean
    (2+1) ^ (2+1) ^ (2+1) ; 2 x (2+1) @ top weight
    WOD
    For time (8 min cap)
    100 Double Unders
    30/20 Pullups
    400m Run
    Endurance *Bonus*
    Bike
    5:00 @ 6
    3 Rounds
    2000m @ 8-9
    1000m @ 5-6
    FRIDAY BURN
    3 Rounds
    8 - 12 Hami Curls On Rower
    12-15 Step Ups / leg
    15-20 Russian Twists
    20 Strokes Row Complex
    w/ a partner
    Row Sprints
    1 x 50 Calories / 500m
    2 x 40 Cals / 400m
    3 x 30 Cals / 300m
    4 x 20 Cals / 200m
    5 x 10 Cals / 100m
    rest as partner rows

    Saturday

    8am-12noon Open Gym

    CrossFit 9;30am

    Burn 11am


    Sunday

    9;30am-12noon Open Gym

  • Weekly Programming Week of September 11th - The Tracks Fitness Lab In Northern Kentucky - CrossFit The Tracks

    MONDAY CROSSFIT


    Weightlifting

    Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

    1^1^1 ; 4x1 @ top weight

    *idea on this complex is to utilze the pull & high pull to make the pull on the snatch

    as technically ideal as possible .

    Mechanics should be identical

    Athletes must keep their hands on the bar but these are NOT TnG


    WOD

    5 Rounds for reps

    1:00 Double Unders

    :10 transition

    1:00 Calories on the Bike

    2:00 rest


    Weighltifting *Bonus*

    3 Rounds

    5 Press in Split

    5 BN Jerks

    Split Jerk

    5^5^5 ; 2x5 @ top weight


    MONDAY BURN
    Split into 2 Groups

    a) Row

    4 Rounds

    3:00 @ 6-7

    2:00 @ 7-8

    1:00 @ 8-9

    b1) AMRAP 11 min

    11 Russian KB Swings

    11 Pushups

    2 min rest

    b2) AMRAP 11 min

    11 Single Arm DB Push Press / side

    11 DB Rows / arm


    TUESDAY CROSSFIT
    Strength

    Back Squat

    8^8^8 ; 90/8*2


    WOD

    4 Rounds for time (20 min cap)

    30/20 Pushups

    100' Goblet Walking Lunge @ 70/53

    300' Farmers Carry @ 70/53


    Accessory *Bonus*

    3 Sets for Quality

    10 Bulgarian Split Squats / side

    10 Singe Arm KB Z Press , pause @ top & bottom

    15 Inverted Rows, pause @ tiop & bottom

    20 Hip Extensions w/ Snath Grip Lat Pull*



    TUESDAY BURN

    6 Rounds (:45 , :15)

    - Jump Rope

    - DB Power Cleans

    - Bike

    - Plank

    - Wall Ball Cleans

    - Mt Climbers

    - rest



    WEDNESDAY CROSSFIT
    Warm-Up

    EMOM 12 min, alt

    a) 8-10 Perfect Burpees

    b) 10 Russian KB Swings + 5 USA Swings

    c) :15-:30 sec Chinup Dead Hang


    Gymnastics

    Pullup Development

    15:00 Volume

    a) 3/2 Stict C2B Pullup

    b) 3/2 Strict Pullup

    c) 3/2 Assisted Pullup / Chinup

    a2) 4/3 Kipping C2B Pullups

    b2) 4/3 Kipping Pullups

    c2) 4/3 Beat Swings

    a3 & b3) 8/6 Beat Swings

    c3) 8/6 Ring Rows


    WOD

    3 Rounds for time (14 min cap)

    20 Burpees

    15 Sumo Deadlift High Pulls @ 95/65



    WEDNESDAY BURN

    Split into 3 Groups

    a) AMRAP 12 min

    16 Hand to Hand Swings

    16 Russian Twists

    b) AMRAP 12 min

    12 DB Thrusters

    :30 Wall Sit

    c) AMRAP 12 min

    12 Step Ups / Legs

    12 Glute Bridges

    12 Pulse Ups

    3 min rest between groups



    THURSDAY CROSSFIT


    Weightlifting

    Clean Pull + Power Clean + Clean

    1^1^1 ; 4x1 @ top weight


    WOD

    AMRAP 11 min

    10 DB Power Cleans @ 50/35

    200m Run


    Endurance *Bonus*

    Bike

    5:00 @ 6

    4 Rounds

    3:00 @ 6-7

    2:00 @ 7-8

    1:00 @ 8-9



    THURSDAY BURN

    w/ a partner

    Row Sprints

    1 x 50 Calories / 500m

    2 x 40 Cals / 400m

    3 x 30 Cals / 300m

    4 x 20 Cals / 200m

    5 x 10 Cals / 100m

    rest as partner rows



    FRIDAY CROSSFIT


    Strength

    Deadlift

    10 x 4 @ 75% of last weeks top weight


    WOD

    4 Rounds for time (15 min cap)

    21 Overhead Squats @ 95/65

    7/4 Muscle Ups


    Strength *Bonus*

    Front Squat

    75/3*8



    FRIDAY BURNSplit into 2 Groups

    a) Bike

    4 Rounds

    3:00 @ 6-7

    2:00 @ 7-8

    1:00 @ 8-9

    b1) AMRAP 11 min

    8-12 DB Bench Press

    8-12 DB Curls

    b2) AMRAP 11 min

    8-12 KB DL High Pull

    SATURDAYOpen Gym 8am-12noonCrossFit 9:30amBurn 11am

    SUNDAYOpen Gym 9:30am-12pm

  • We've MOVED!

    We've moved across the street to a HUGE new location.  We are directly across the street in the same building as the Post Office and Bargain Hut.  Please see the directions below.

  • Weekly Programming Week of September 5th- The Tracks Fitness Lab & CrossFit The Tracks In Northern Kentucky

    TUESDAY CROSSFIT
    3 Rounds
    10 Thoracic Rotations / side
    10 Single Leg Glute Bridge / side
    10 Good Mornings
    Strength
    Front Squat Test
    start @ 70% of 1RM
    Perform 1 rep every :30 sec
    Add weight each round
    Guys add 10 total lbs
    Girls add 5 total lbs
    Continue until you miss a squat or fail to complete it in the :30
    WOD
    For time (6 min cap)
    9 Burpee Box Jump Overs @ 30/24
    15 Burpee Box Jump Overs @ 24/20
    21 Bar Facing Burpees
    Endurance *Bonus*
    250m Row @ 6
    250m Row @ 7
    250m Row @ 8
    rest
    1000m for time
    TUESDAY BURN
    Split into 3 Groups
    A) AMRAP 15 min
    Bike
    3:00 @ 6
    1:00 @ 8
    2:00 @ 6
    1:00 @ 9
    4 Rounds
    1:00 @ 6
    1:00 @ 9
    B) AMRAP 15 min
    1:00 Jump Rope
    10 Pushups
    1:00 Jump Rope
    15 Air Squats
    C) EMOM 15 min, alt
    :30 sec Wall Sit
    :30 sec Plank
    1 Plate Push
    3 min rest between groups
    WEDNESDAY CROSSFIT
    WOD
    1) For time (9 min cap)
    10-8-6-4-2
    Power Clean @ 185/125
    50-40-30-20-10
    Double Unders
    2) 5 Rounds for time (18 min cap)
    400m Run
    15 KB Snatch (L)
    15 KB Snatch (R)
    Weightlifting *Bonus*
    Snatch
    EMOM x 15
    start @ 70% , add after 2-4 GOOD lifts
    WEDNESDAY BURN
    Split into 2 Groups
    A) 4 Rounds (:40 , :20)
    - KB Deadlift High Pull
    - Goblet Reverse Lunges
    - Single Arm KB Swing
    - DB Thrusters
    - Situps
    B) 4000m Row for time (20 min cap)
    5 min rest between groups
    THURSDAY CROSSFIT
    Gymnastics
    15 minutes Volume / Practice
    listed from highest to lowest profeciency
    - Strict Deficit HSPU
    - Strict HSPU
    - Handstand w/ negative
    - Pike Pushups on Box
    - Pike Pushups on Box
    regardless of the exercise, emphasis
    is on submaximal sets with perfect mechanics
    Break sets before failure
    On all exercises, athletes should
    be creating a tripod with head & hands,
    not a straight line
    Weightlifting
    Clean & Jerk
    Every :75 x 15
    Start @ 65%, add after 2-4 good lifts
    Endurance *Bonus*
    4:00 Bike @ 6
    3:00 Bike @ 7
    2:00 Bike @ 8
    rest
    50/40 Calories for time
    3:00 @ 6
    THURSDAY BURN
    Split into 4 groups
    2 Rounds
    Tabata
    - Jumping Lunges
    - Med Ball Cleans
    - DB Snatch (switch arms each round)
    - Mt Climbers
    * 1 mn rest between tabata
    FRIDAY CROSSFIT
    Strength
    Deadliftt
    1^1^1^1 ; 90/1*2
    *build to a heavy single, not a max
    WOD
    "Jackie"
    1000m Row
    50 Thrusters @ 45ls
    30 Pullups
    Accessory *Bonus*
    Double KB Front Rack Carry
    4 x 100'
    FRIDAY BURN
    AMRAP 40 min
    - 40 Russian KB Swings
    - 30 Step Ups
    - 20 Situps
    - 10 Pushups
    *EMOM 5 jumping squats
  • 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

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