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WOD'S Week of February 23rd, 2014 - CrossFit Gym in Northern Kentucky Programming Email - Week Of2/23/15 The CrossFit Open! This year we have exciting news.We've created 4 internal teams.Those captains will build these teams through a "Draft" & "Free Agent Recruiting" this week.So Get SIGNED-UP! Just like last year we'll be doing our box Open WODs as a group on Saturdays at12noon.This will be followed by a cook-out.This will start onSaturday Feb 28th CLICK HERE TO REGISTER REMINDER- GET YOUR #s FROM SOCIAL WOD We are moving away from Social WOD, please go on there beforeMarch 1stand download your personal stats.If you log-in and go to your stats there is an option on the right side to "export scores".You'll need these to track any of your PRs, goals and benchmarks. We are working on something new for March. CLICK HERE Mobility class isthis Monday at 6pmthis week and Mark will be inMonday from 4:45pm-8pm Sincerely, Casey 859-905-0171 info@crossfitthetracks.com MONDAY Strength Alpha: Low Hang Snatch 55/5 ; 60/4 ; 65/3 ; 70/3 ; 75/2 ; 80/2 ; 82.5/1 ; 85/1 ; heavy single Bravo: Front Squat + Push Press + Thruster + 3 sec hold build to a heavy complex WOD Alpha: 15 min cap 3 Rounds 20 KB Swings 55/35 15 Box Jumps 24/20 10 Pullups 5 Cleans 155/105 Bravo: 15 min cap 3 Rounds 20 KB Swings 15 Wall Balls 10 Pullups 5 Power Cleans TUESDAY Strength Back Squat 4-4~4~4~4~4 WOD Alpha: AMRAP 15 min 10 Push Press 105/65 20 Burpees 30 Double Unders Bravo: AMRAP 10 min 10 Push Press 15 Burpees 60 Single Unders WEDNESDAY Strength A1) Strict Press 8-8~8~8~8 A2) Pendlay Row 8-8~8~8~8 WOD Alpha: 10 min cap 21-15-9 Clapping Pushups Strict Pullups Bravo: 21-15-9 Hand Release Pushups Ring Rows or Inverted Rows THURSDAY Strength Alpha:Low Hang Clean 55/5 ; 60/4 ; 65/3 ; 70/2 ; 75/2 ; 80/1*3 Bravo: Clean from Pocket Build to a challenging triple WOD Alpha: 15 min cap For time Buy In: 50 Situps 3 Rounds 200m Row 10 KB Thrusters - R 55/35 10 KB Thrusters - L 55/35 10 Power Snatch 95/65 Cash Out: 50 Situps Bravo: 15 min cap For time Buy In: 30 Situps 3 Rounds 10 KB Thrusters - L 10 KB Thrusters - R 10 KB Snatches - L 10 KB Snatches - R Cash Out: 30 Situps FRIDAY Strength Pause Squat (2 sec) 5-5>5 WOD 20 min cap 4 Rounds 500m Row 10 Pike Pushups 150' Farmers Carry SATURDAY Tabata Wall Balls Strict Pullups Situps Russian KB Swings Pushups Wall Sit Rolling Plank 15.1 Going down at12:00!!! Potluck following the workout. Sunday Open Gym 9:30am-12noon Yoga 12pm-1pm Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session! Attachment Posted on Mon, February 23, 2015 by CrossFit The Tracks - Northern Kentucky's Top CrossFit Gym filed under CrossFit Open CrossFit Open Training Northern Kentucky Kettle Bell Training Northern Kentucky High School Girls Athletes Northern Kentucky No comments (Add your own) Add a New Comment Your Name: Your Email/URL (Optional): Your Comment: Enter the code: Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks. 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Contact Us 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Map - Location