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 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

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

    Monday Night Vigil
    5pm on Monday will be the last class.  The 6pm ,7pm & 8pm classes are cancelled so our members and trainers can attend the vigil for Naomi & Jordan at Hands Pike Park.  The vigil is at 7pm, please come out and support Christa and her family.

    Saturday
    There are no classes Saturday since we are hosting the Festivus Games CrossFit Competition.  PLEASE CLICK HERE to register to help.  We need help with judging, scoring, logistics, parking, etc.  Plus you get to watch your friends DOMINATE!

    BURN CLASS!
    As you know, Monday kicks off our new BURN CLASS.  This class will be held every day of the week. Please see below for class times.  There are 2 options on the calendar for each Burn Class.  There are 12 spots reserved for BURN members only and there are 8 slots open for all other members.  YOU MUST RESERVE  SPOT!
    Monday
    Strength
    Hang Cleans (above knee)
    5 x 3 @ 5-15 lbs heavier than 2 weeks ago
    WOD
    7 Rounds for Time (10 min cap)
    7 Hang Squat Cleans @ 115/75
    7/5 Cal Assault Bike Bonus
    A) Hang Power Snatch
    2^2^2-2-2-2
    Build to a challenging weight,
    then repeat for 3 more sets of 2
    B) Overhead Squat
    8^8^8-8-8

    BURN CLASS WORKOUT
    Split into 2 Groups
    A) 24 minute Volume
    500m Row @ 8RPE
    1 min Recovery Row @ 6RPE
    250m Row @ 9 RPE
    1 min Recovery Row
    repeat for the 25 min duration

    B) AMRAP 10 min
    10 Forward + Reverse Lunge Combo
    10 Plank Walkups + Pushup
    4 min rest between AMRAPs
    AMRAP 10 min
    15 Air Squats
    15 Russian KB Swings
    10 Situps
    Tuesday
    Skill
    5 Rounds for time (15 min cap)
    4/2 Muscle Ups
    12 DB Thrusters @ 50/35
    *scale Muscle Up to 6/4 Strict Pullups + 6/4 Strict Ring Dips
    **thrusters should remain unbroken
    WOD
    3 Rounds for time (9 min cap)
    20 KB Swings @ 70/53
    100 Double Unders Bonus
    B1) Press In Split
    5^5^5
    B2) Tall Jerk
    3^3^3
    C) Split Jerk
    3^3^3 -3-3-3
    Build to a challenging weight,
    then repeat for 3 more sets of 3
    BURN CLASS WORKOUT
    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
    Wednesday
    Strength
    Power Clean
    5 x 3 @ 5-15lbs heavier than 2 weeks ago
    WOD
    Partner Invervals
    AMRAP 16 min
    12 - 9 - 6
    Shoulder to Overhead @ 145/100
    Chest to Bar Pullups
    partner A does 12 S2OH, partner B does 12 S2OH
    partner A does 12 C2B, partner B does 12 C2B
    Bonus
    A1) Box Squat
    4 x 8-12
    https://youtu.be/e9HloHClt2Q
    *keep your regular squat stance
    A2) Jefferson Curl + Squat
    4 x 3
    https://instagram.com/p/BSbOtvzgJoV/
    B) Back Squat
    4 x 5 @ 75% of 10RM
    *:03-:05 sec pause on first rep each set
     BURN CLASS WORKOUT
    Split into 2 Groups
    A) AMRAP 24 min
    7 Broad Jumps
    8 V Ups / Straight Leg Situps
    9 KB Deadlift High Pull
    150' Plate Push
    B) AMRAP 24 min
    12/ 8 Calories on the Bike
    12 Superman Extenstions
    8 Strict Pullups / 12 Ring Rows
    4 min rest between groups
    Thursday
    Weightlifting
    No Hands No Feet Snatch
    2^2^2-2-2-2
    Build to a challenging weight,
    then repeat for 3 more sets of 2
    No Hands = No Hook Grip
    No Feet = feet start in receiving position &
    do not move to catch the bar
    WOD
    "Isabel" (5 min cap)
    30 Snatches for time @135/95
     Bonus
    Track Work
    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
    2 Rounds
    - 400m Sprint (record each time)
    - 2:30 rest
    4 Rounds
    - 200m Sprint (each for time)
    - 1:30 rest
    BURN CLASS WORKOUT
    Split into 2 Groups
    2 Rounds of each
    A) 2 Rounds (:45 , :15)
    Russian KB Swings
    Step-Ups
    Pushup
    Goblet Squat
    Renegade Row
    Rolling Plank (:15 S , :10F , :15S , :20F)
    no rest
    2 min rest
    B) 2000m Row
    2 min rest between rounds
    Friday
    Endurance

    Rowing Volume

    w/ a partner

    750-1000-750

     

    WOD

    AMRAP 12 min

    5 Toes to Bar

    5 Pushups

    10 Toes to Bar

    10 Pushups

    15 Toes to Bar

    15 Pushups

    etc

     

    Bonus

    Push Press

    3 x 5 @ 75% of 10RM

    *perform 1st rep as strict press if able to

    Deadlift

    3 x 4 @ 70% of 8RM

    BURN CLASS WORKOUTAMRAP 40 min30 Cal Assault Bike24 Mt Climbers / leg18 Wall Balls12 Goblet Squats25 Cal Assault Bike20 Mt Climbers / leg15 Wall Balls

    10 Goblet Squats

    20 Cal Assault Bike

    16 Mt Climbers / leg

    12 Wall Balls

    8 Goblet Squats

    15 Cal Assault Bike

    12 Mt Climbers / leg

    9 Wall Balls

    6 Goblet Squats

    10 Cal Assault Bike

    8 Mt Climbers / leg

    6 Wall Balls

    4 Goblet Squats

    5 Cal Assault Bike

    4 Mt Climbers / leg

    3 Wall Balls

    2 Goblet Squats


    Saturday

    NO CLASSES  - We are hosting our Festivus Games competition. We will need LOTS of help, come by and volunteer and cheer!

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of April 10th- The Tracks Fitness Lab In Northern Kentucky

    Thoughts & Prayers To Christa & Her Family
    Thursday night we got some very shocking and saddening news, Coach Christa lost her Mom & Son in a car accident.
    Christa you and your family are in our thoughts and prayers. Everyone at The Tracks loves you and we're here to support you in any way needed. Naomi you'll be in our hearts every Monday, Wednesday & Friday at the 6pm Bootcamp. Even though you won't physically be with us, we know that you and Jordan be in class spiritually.  
    We will honor Naomi and Jordan on Monday with a memorial Bootcamp workout in all classes. 
    Below Is The Info On Last Weeks Town Hall Meetin
    Monday
    StrengthBench Press
    10RM ; 90/10*2
    WOD - All Classes 
    BONUS
    Power Snatch
    3RM

    Monday 6pm Bootcamp

    Warm-Up3 Rounds
    500m Row
    15 Inchworms
    25 Hollow Crunches
    25 Glute Bridges
    15 Seated Wall Slides
    WOD"MILLER"
    Tuesday
    StrengthBack Squat
    10RM ; 90/10*2

    WOD
    For Time (11 min cap)
    10 Strict Pullus
    20 KB SN (L)
    30 Box Jumps
    10 Strict Pullups
    20 KB SN (R)
    30 Box Jumps

    Bonus
    For time
    100/75 Cal Bike

    3 Rounds
    15 V Ups
    20 Tuck Ups
    30 Hollow Crunches
    40 Russian Twists
    Wednesday
    StrengthGymnastics
    10 min Volume
    Listed from highest to lowest profeciency
    1) Strict Muscle Ups
    2) Muscle Up Negative
    3) Transition Rocks

    WOD
    1:
    For time (4:00 cap)
    30 Clusters @ 135/85

    2:
    3 Rounds for time (14 min cap)
    12/9 Chest to Bar Pullups
    15 Deadlifts @ 315/195
     Wednesday 6pm Bootcamp
    7 Rounds (:45 , :15)
    Russian KB Swing
    Burpees
    Walking Lunges
    Ring Rows
    Plate Push
    2:00 Rest
    Thursday

    Weightlifting
    Power Clean + Power Jerk + Jerk
    6 x 1 @ 5-10 lbs to last weeks top weight

    WOD
    For time (12 min cap)
    100 Burpees
    EMOM starting @ 0:00 , perfom 5 Power Snatches @ 75/55

    Bonus
    For time
    50/35 Strict HSPU
    Strict Chin-ups 5 x 2-3 reps shy of failure

    Friday


    Weightlifting

    Pick Your Poison
    A) Hang Snatch + Snatch
    2^2^2-2-2-2
    B) Power Clean + Hang Clean
    2^2^2-2-2-2

    WOD

    5 Rounds for time
    200m Run
    15 Overhead Squats @ 95/65

    Bonus

    C) EMOM for 20, alt
    a) 5 Back Squat @ 90% of Tuesday
    b) 6/4 Muscle Ups
    *sets should be submaximal , reduce reps accordingly

    6pm Bootcamp Workout

    Split In 2 Groups


    A) AMRAP 20 min
    20 Calorie Bike
    :30 sec rest
    20 Russian KB Swings
    :30 sec rest
    20 Situps
    1:00 rest


    B) AMRAP 8 min
    10 DB Thrusters
    100 Single Unders


    rest 2 min


    AMRAP 8 min
    8 Burpees
    8 Wall Balls

    Saturday

    Open Gym 8am-12noon


    CrossFit Team WOD 9:30am


    Bootcamp 11am

    Sunday

     OPEN GYM 

    9:30am-12pm

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

    Monday
    Strength
    Hang Cleans (above knee)
    3^3^3-3-3-3-3
    WOD
    For time (12 min cap)
    21-15-9
    HSPU
    42-30-18
    Wall Balls
    BONUS
    Snatch w/ out Hip Contact
    3^3^3-3-3-3
    https://youtu.be/kV-0lNMUduA

    Monday 6pm Bootcamp
    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
    https://youtu.be/OCM-Nw9YcC4
    Tuesday
    Strength
    3 Rounds for time (9 min cap)
    20 Pullups
    30 Superman Extensions w/ Pause @ top
     Endurance Time Trial Bonus
    7 Rounds for time (10 min cap)
    7 Sumo Deadlift High Pulls @ 75/55
    7 Ring Dips
    Split Jerk
    5^5^5-5-5-5
    ^ = increase weight
    - = stay at same weight / repeat
    *really drill footwork
    Wednesday
    Strength
    Back Squat
    10^10^10 ; 90/10
    *:03-:05 sec pause on first rep of each set
    build over the first 3 sets
    then drop 10% for the 4th set
    **add 5-10lbs to last week
     WOD
    4 Rounds for time (10 min cap)
    7 Front Squats @ 225/145
    14 Lateral Bar Over Burpees
     Bonus
    3 Rounds
    10 V Ups + 20 Tuck Ups + 30 Hollow Crunches
    KB Rack Cossack Squat
    3x8-12 / leg
    https://youtu.be/1hx0fAOqQmA
    Wednesday 6pm Bootcamp
    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
    Thursday
    Skill
    1a) Deadlift
    8^8^8 ; 90/8
    *add 5-15 lbs to each set from last week
    1b) Partner Assisted Hamstring Curls
    4 x 3-5
    WOD
    AMRAP 7 min
    8 Power Clean & Push Jerks @ 115/75
    4/2 Muscle Ups
    Bonus
    Power Clean + Power Jerk + Jerk
    6 x 1 @ 5-10 lbs to last weeks top weight
    Assault Bike

    10 min

    :15 sec @ 9 , 1:45 sec Rest

    10 min

    :30 sec @ 9 : :30 sec Rest

    5 min @ 6 RPE

    Friday

    Strength

    Push Press

    10^10^10 ; 90/10

     

    WOD

    3 Rounds for time (15 min cap)

    600m Row

    8/5 Bar Muscle Ups

     

    Bonus

    EMOM 16, alt

    a) 5 Back Squats @ 90% of Wednesday

    b) 6/3 Strict HSPU

    Hang Power Snatch

    3^3^3-3-3-3

    6pm Bootcamp Workout

    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

    https://youtu.be/i2ZeufjXT80

    Saturday

    Open Gym 8am-12noon


    CrossFit Team WOD 9:30am


    Bootcamp 11am

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of March 27th- The Tracks Fitness Lab In Northern Kentucky

    Monday
    Strength
    Bench Press
    10^10^10 ; 90/10
    build over the first 3 sets
    then drop 10% for the 4th set

    WOD
    3 Rounds for time (14 min cap)
    30 Pushups
    15 Toes to Bar
    10 Power Snatches @ 115/75

    BonusSplit Jerk
    5^5^5-5-5-5
    ^ = increase weight
    - = stay at same weight / repeat
    Pick one based on skill level, listed hardest to least difficult
    1) 3 Rounds
    1:00 Strict Muscle Ups
    1:00 Kipping Muscle Ups
    2:00 Rest
    2) Accumulate
    5 Strict Muscle Ups
    10-15 Kipping Muscle Ups
    3) Accumulate 10-15 Muscle Up Negatives
    https://youtu.be/-LcZZGAMv_c
    5 Rounds Transition Rocks

    Elevated (most difficult)
    https://youtu.be/wqoiM6E-wyA

    Supine (medium difficulty)
    https://youtu.be/9YI7hWo2ywM

    Incline (least difficult)
    https://youtu.be/xNtmL6pZSIc

    Monday 6pm BootcampSplit into 2 Groups
    A. 8 Rounds
    :30 sec Russian KB Swing
    :30 sec Rest
    :30 sec Pushups
    :30 sec Rest
    :30 sec Assault Bike @ 9 RPE
    :30 sec Rest

    AMRAP 24 min
    500m Row / 300m Run
    40 Walking Lunges / ;eg
    30 Situps
    20 Ring Rows / 10 Strict Pullups

    5 min rest in between groups
    Tuesday
    StrengthBack Squat
    10^10^10 ; 90/10
    *:03-:05 sec pause on first rep of each set
    build over the first 3 sets
    then drop 10% for the 4th set

    WOD
    AMRAP 15 min
    100' Goblet Walking Lunge @70/45
    20/15 Assault Bike Calories
    100' Goblet Walking Lunge
    25/20 Row Calories
    *if doing bonus row, bike both sets of calories

    Bonus
    5000m Row : Time Trial
    KB Rack Cossack Squat
    3x8-12 / leg
    https://youtu.be/1hx0fAOqQmA
    Wednesday
    Strength1a) Deadlift
    8^8^8 ; 90/8
    *grip remains double overhand
    build over the first 3 sets
    then drop 10% for the 4th set
    1b) Strict Chinup
    4 x 2-3 reps shy of failure

    WOD
    5 Rounds for time (5 min cap)
    8 Deadlifts @ 185/125
    8 Chest to Bar Pullups

    Bonus
    Power Clean + Power Jerk + Jerk
    1^1^1-1-1-1-1

    Wednesday 6pm Bootcamp5 Rounds (:45 , :15)
    Running in Place (High Knees)
    Goblet Squats
    Alt. DB Snatch
    Mt Climbers
    Russian Swings
    Wall Balls
    Rest 2 min
    Thursday
    Skill
    Power Snatch
    3^3^3-3-3-3
    build over the first 3 sets
    repeat for the next 3 sets

    WOD
    For time (17 min cap)
    75 Double Unders
    40 Burpees
    75 Double Unders
    40 Alt DB Snatches
    75 Double Unders
    40 Box Jumps
    75 Double Unders

    Bonus
    Push Press
    10^10^10 ; 90/10
    Run
    1 Lap @ 6 RPE
    1/4 Lap @ 9 RPE, then 3/4 lap @ 6 RPE
    1/2 Lap @ 9 RPE, then 1/2 lap @ 6 RPE
    3/4 Lap @ 9 RPE, then 1/4 lap @ 6 RPE
    1 Lap @ 9 RPE
    1 Lap @ 6 RPE

    Friday

    Strength

    Clean Pull + Power Clean + Clean
    2^2^2-2-2-2
    build over the first 3 sets
    repeat for the next 3 sets

    WOD

    AMRAP 14 min
    200m Run
    10/6 Strict Handstand Pushups
    10 Overhead Squat @ 115/75

    Bonus

    EMOM for 12 min, alt
    a) 5 Back Squats @ 90% from Tuesday
    b) 6/4 Bar Muscle Ups
    *scale with C2B or Pullup

    6pm Bootcamp Workout

    Split into 2 groups

    A.         25 min AMRAP w/ a partner

             200m Run

    1. Tabata

    a.          Burpees

    b.          Mt Climber

    c.          Flutter Kicks

    d.          Russian Twists

    e.          Wall Sit

    1 min rest in between tabatas

    Saturday

    Open Gym 8am-12pm


    CrossFit 9:30am


    Bootcamp 11am

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of March 20th- The Tracks Fitness Lab In Northern Kentucky

    Tuesday
    Strength
    Push Press
    1RM

    WOD
    3 Rounds
    300m Run
    21 KB Swings @ 55/35
    12 Pullups

    Bonus
    EMOM, alt @ 75%
    1 Hang Power Snatch
    1 Hang Snatch
    1 Snatch
    1 Hang Snatch
    1 Snatch
    1 Hang Snatch
    1 Hang Power Snatch
    1 Power Snatch
    Wednesday

    IWT
    A) 30 Muscle Ups for time (10 min cap)
    B) 3 Rounds @ 75%
    1 Hang Power Clean
    20 Double Unders
    1 Hang Clean
    20 Double Unders
    1 Power Clean
    20 Double Unders
    1 Clean
    20 Double Unders
    Rest :90
    C) 15-12-9-6-3 (8 min cap)
    DB Thrusters
    Toes to Bar

    Bonus
    3 Rounds for time
    10 Alt Pistols
    10 Box Jump Overs @ 24/20
    10 DB Thrusters @ 50/35
    10 Russian KB Swings @ 88/55
    10 Power Burpees*
    *no worms
    Wednesday 6pm Bootcamp
    2 Cycles

    A1) 3 x 1:00 Goblet Squats
    A2) 3 x 1:00 Russian KB Swings

    Rest 1:00

    B1) 3 x 1:00 90/90 Vertical Wall Ball Press
    B2) 3 x 1:00 Rotational Med Ball Throws

    Rest 1:00

    C1) 2 x 1:00 Burpees
    C2) 2 x 1:00 Bike
    C3) 2 x 1:00 Ball Slams

    Rest 3:00

    *complete the entire station before rotating. No rest in between superset exercises. Sort starting positions as needed

    Thursday

    Skill
    15 minute volume
    1 TGU
    5 Strict Chinups
    5 Box Jumps
    10 Air Squats

    WOD
    21-18-15-12-9-6-3
    Row Cals
    Bike Cals
    Bonus
    2 Rounds
    :60 sec Lizard / side
    :60 sec Pigeon / side
    :60 sec Couch / side
    :60 sec Frog
    Bulletproof Shoulders
    https://youtu.be/ACAz6HFj1xE

    Friday

      

    Weightlifting

    Pick Your Poison
    Snatch
    EMOM for 12 min
    75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
    Clean & Jerk
    Every :90 seconds x 9
    75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

    17.5 Prep

    6pm Bootcamp Workout

    Tabata Rolling Planks

    Tabata Wall Sits

    30 min AMRAP With a Partner

    0:00-15:00 : 15/10 Cals on the bike

    15:00-30:00 : 12/8 Cals on the bike

    Tabata Rolling Planks

    Tabata Wall Sits


    Saturday

    Open Gym 8am-12pm


    CrossFit OPEN WOD 17.5 8am-11am


    Bootcamp 11am

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of March 6th- The Tracks Fitness Lab In Northern Kentucky

    Monday
         Strength
    Back Squat
    5-3-1, 5-3-1

    WOD
    AMRAP 10 minutes
    3 Overhead Squats @ 96/65
    3 Lateral Bar Burpees
    6 OHS
    6 Burpees
    9 OHS
    9 Burpees
    Etc

    Bonus
    5 Rounds
    10 Staggered Leg RDL / side
    10 Bulgarian Split Squats / side
    10 Wide Leg Good Mornings
    Monday 6pm Bootcamp
    Split into 2 Groups
    1. Row 20 minutes
    500m Row1:00 Rest
    1. AMRAP 10 minutes
    30 Mt Climbers / Legs20 Goblet Squats10 Pushups
    AMRAP 10 minutes20 Russian KB Swings10 Situps
    Tuesday
    Clean EMOM
    65/1*5 (Hang Power Clean)
    70/1*4 (Hang Clean)
    75/1*3 (Power Clean)
    80/1*2 (Clean)
    85/1 (Clean)
    6 Rounds every :90 sec to build to a 1RM

    WOD
    AMRAP 14 minutes
    7 Power Cleans @135/95
    35 Wall Balls
    70 Double Unders

    Bonus
    Push Press + Push Jerk + Split Jerk
    1-1-1-1-1
    Wednesday

    IWT
    A) 5 Rounds (18 min cap)
    5 Hang Snatches
    200m Run
    Rest :90
    B) 5 Rounds (15 min cap)
    Deadlift Clusters
    3.2.1 @ 80% of 1RM
    Max UB Muscle Ups
    12/8 Cal Bike Sprint
    Rest 1:00
    C) 8 Minute Volume
    10 Hollow Rocks
    10 V Ups
    10 Tuck Ups
    :10 sec Hollow Hold

    Bonus
    15 min Volume
    10 Half Kneeling Landmine Press / side
    10 Landmine Rows / side
    :20 - :30 sec in L Sit or Tuck Sit
    Wednesday 6pm Bootcamp
    2 RoundsTabata Pairs, 1 minute rest in between stations
    1. 4 Rounds Each, Alt each Round
    • DB Thrusters
    • Plank Hold
    1. 4 Rounds Each, Alt each Round
    • Single Arm KB Swing
    • Plate Push
    1. 4 Rounds Each, Alt each Round
    • Wall Balls
    • Rotational Medball Throws
    1. 4 Rounds Each, Alt each Round
    • Ring Rows
    • Pushups
    Thursday

    Skill
    Handstand Walk Practice
    3-5 Rounds
    2 KB Windmills / side
    4 Front Rack Squats / side
    6 KB Snatches / side

    8 Inverted Rows

    WOD

    6 Rounds w/ a partner
    200m Run
    Partner Holds a plank

    Friday

      

    Strength


    Pick Your Poison
    Snatch
    EMOM for 12 min
    75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
    Clean & Jerk
    Every :90 seconds x 9
    75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

    17.3 Strategy & Pacing


    6pm Bootcamp Workout


    AMRAP 45

    200m Run

    Rest 1 minute

    300m Row

    Rest 1 minute

    1600m Bike

    Rest 1 minute

    Saturday

    Open Gym 8am-12pm


    CrossFit OPEN WOD 17.3 8am-11am


    Bootcamp 11am

    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of February 27th - Northern Kentucky CrossFit Gym

    The Open Is HERE!Great job with week 1 of The Open. It's awesome to watch everyone go hard in these WODs and do things you didn't know you could do.  Stay tuned for the week 2 announcement this Thursday @ 8pm. 
    During The Open there will be time to do the WODs on Sunday at Open Gym and Monday until 7pm. We will designate an area for this reason, please be courteous to everyone doing classes and bonus work.
     On Fridays during the Open there will be no 6pm or 7pm Crossfit class. There is still bootcamp. There will be a Friday Night Fight's for each Open workout. This is where your coaches & some members from your open teams will throwdown before helping everyone out on Saturday mornings.
    Men's CrossFit ShortsGuys, click here to order your Tracks WOD Shorts. I'm placing the order late next week. The sizes run true, they are 32-40. There are blue and orange. There will more than not likely not be many ordered for stock, so if you want some get your order in. The Tracks logo will replace the "Endurance" logo on there now. CLICK HERE FOR ORANGECLICK HERE FOR BLUE 
    FACEBOOK PRIVATE MEMBERS GROUP - Are you a member of our private Facebook group?  If not CLICK HERE to check it out.Below Is The Info On Last Weeks Town Hall Meetin
    Monday
         StrengthStrength
    Front Squat
    6 - 4 - 2 - 6 - 4 - 2

    WOD
    4 Rounds for time (12 min cap)
    75 Double Unders
    15 Power Clean & Jerks @ 95/65

    Bonus
    15 min Volume
    10 Half Kneeling Landmine Press / side
    10 Landmine Rows / side
    :20 - :30 sec in L Sit or Tuck Sit
    https://youtu.be/zUXBk1LMGsM
    Monday 6pm Bootcamp
    Split into 2 groups
    1. AMRAP 8 min
    10 Cal Sprint on the Bike10 Russian KB Swings
    Rest 4AMRAP 8 min20 Reverse Lunges / Leg20 Situps
    1. 20 min of rowing @ 6-7 RPE
    @ 2:00 , 4:00 , 6:00 , 8:00, 10:00, 12:00 , 14:00 , 16:00, & 18:0020 Cal Row @ 9-10 RPE
    Rest 5 min between groups
    Tuesday


    Strength
    Push Press
    3-3-3 ; 90/3

    WOD
    AMRAP 15 min
    3 Bar Muscle Ups
    3 HSPU
    6 Box Jump Overs

    Bonus
    Clean & Jerk
    80-90/1*5
    Moderately heavy, technique dialed in
    Wednesday

    IWT
    A) 6 Rounds
    5 TnG Power Snatches
    20 Wall Balls
    Rest :90
    Rest 5
    B) 5 Rounds
    5 Hang Cleans
    Max UB T2B
    Rest :90
    Rest 5
    For time
    30-20-10
    KB Swing @ 55/35
    Cal Bike

    Bonus
    15 minute volume
    10 Staggered RDL / side
    10 Bulgarian Split Squats / leg
    10 Wide Legged Good Mornings
    Thursday

    Strength / Skill
    3-5 Rounds
    2 KB Windmills / side
    4 Front Rack Squats / side
    6 KB Snatches / side
    8 Strict Pullups
    3-5 Rounds
    10 Hollow Rocks
    10 V Ups
    10 Tuck Ups
    :10 sec Hollow Hold
    1:00 rest

    Endurance
    6 Rounds w/ a partner
    250m Row Sprint

    Friday

      

    Strength

    Pick Your Poison
    Snatch
    EMOM for 12 min
    75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
    Clean & Jerk
    Every :90 seconds x 9
    75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

    17.2 Strategy & prep


    6pm Bootcamp Workout


    Tabata Stations
    2 Rounds, 1 min rest in between stations
    4 Rounds of each movement before switching
    Russian Swing
    Air Squat
    4 Rounds of each movement before switching
    Pushups
    Situps
    4 Rounds of each movement before switching
    Jump Rope
    Burpees
    4 Rounds of each movement before switching
    Mt Climber
    Bike
    All 8 Rounds
    Step Ups

    Saturday

    Open Gym 8am-12pm


    CrossFit OPEN WOD 17.1 8am-11am


    Bootcamp 11am


    Sunday

     OPEN GYM 

    9:30am-12pm

  • Weekly Programming Week of February 20th - Northern Kentucky CrossFit Gym

    Monday
         StrengthBack Squat
    6-4-2-6-4-2

    WOD
    4 Rounds for time (10 min cap)
    21 Pullups
    21 Wall Balls

    Bonus
    1:00 Max Strict HSPU
    1:00 Rest
    1:30 Max Strict Dips
    1:30 Rest
    2:00 Max Strict Pushups
    Snatch High Pull + Power Snatch + Overhead Squat
    10 x 1 , EMOM
    *start at 70% , add weight after 2-4 good reps

    Monday 6pm Bootcamp
    Split into Groups of 2
    1: AMRAPAMRAP 9 min12 Single Arm Russian KB Swings (L)8 Single Arm KB Rows (L)4 Single Arm KB Front Rack Reverse Lunges / leg (L)Repeat on the Right Arm
    Rest 2 min
    AMRAP 9 min15 Wall Balls12 Situps9 Pushups
    2: Rowing20 min of rowing @ 7-8 RPE@ 4:00 , 8:00 , 12:00 , & 16:00500m Row @ 9-10 RPE
    5 min rest in between groups
    Tuesday
         Strength
    Every :90 seconds
    4 Rounds @ 70-75%
    Clean Pull + Hang Power Clean + Front Squat
    3 Rounds @ 75-80%
    Power Clean + Hang Clean
    3 Rounds @ 80-85%
    Clean w/ pause in the hole
    5 Rounds @ 85+%
    Clean

    WOD
    AMRAP 9 min
    3 Muscle Ups
    6 Ring Dips
    9 Alt Pistols / leg

    Bonus
    Assault Bike
    0:00 - 2:00 @ 6
    2:00 - 4:00 @ 7
    4:00 - 5:00 @ 8
    4 Rounds
    35/25 Calories @ 10
    Rest 3:00 bw rounds
    4 Rounds
    20/15 Calories @ 10
    Rest 2:00 bw rounds
    5 min @ 6
    Wednesday
    IWT
    A) Push Press + Push Jerk + Split Jerk
    12 min to establish 1RM
    B) 5 Rounds for time (20 min cap)
    500m Row
    10 Shoulder to Overhead @135/85
    1:00 rest

    Bonus

    EMOM Snatch Work
    Hang Snatch
    5 x 1
    Low Hang Snatch
    5 x 1
    Snatch
    5 x 1
    *start the enitre piece off @ 70%,
    add after 2-4 good reps

    6pm Bootcamp
    AMRAP 45 min20 Calorie Bike:30 sec rest20 Russian KB Swings:30 sec rest20 Situps1:00 rest
    Thursday

    Skill
    Tabata Double Unders

    3-5 Rounds
    2 KB Windmills / side
    4 Front Rack Squats / side
    6 KB Snatches / side
    8 Strict Pullups
    3-5 Rounds
    10 Hollow Rocks
    10 V Ups
    10 Tuck Ups
    :10 sec Hollow Hold
    1:00 rest

    For time

    27-21-15-9
    Calorie Row Sprint
    Lateral Burpees Over Rower


    Bonus

    Run 30 min @ 6RPE
    @ 5:00 , 10:00 , 15:00 , 20:00 , & 25:00
    Run 1 length @ 9RPE
    1 length is from 1 corner of the block to the next
    if you are in the middle of a length at the top of the minute,
    finish that length at a 6 before picking the pace up

     

    Friday

      

    Strength



    Pick Your Poison
    Snatch
    EMOM for 12 min
    75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
    Clean & Jerk
    Every :90 seconds x 9
    75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

    No 6pm & 7pm Classes

    17.1 Prep & Strategy


    6pm Bootcamp Workout


    3 Rounds (1:40 , :20)

    Row

    Walking Lunge

    Mt Climbers

    Bike

    Glute Bridge

    Russian Twists

    Rest 2:00

    Saturday

    Open Gym 8am-12pm


    CrossFit OPEN WOD 17.1 8am-11am


    Bootcamp 11am


    Sunday

     OPEN GYM 

    9:30am-12pm

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