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 November 20th, CrossFit The Tracks, The Tracks Burn Class

    Holiday Schedule

    There will be 3 classes Friday & Saturday. All 3 classes will be open for ALL members. The programming will be built for to work for CrossFit members, Burn members & Challenge Members.

    There will also be open gym on both days.

    Thursday

    Closed For Thanksgiving

    Friday 

    8am-12noon Open Gym
    8am - Lenzie
    9:30am - Dillon
    11am - Lenzie

    Saturday 

    8am-12noon Open Gym

    8am - Melissa
    9:30am - Melissa
    11am - Dillon

    Sunday 

     Closed


    MONDAY CROSSFIT

    Strength

    Thruster
    1RM
    WOD
    Power Output
    Running Clock
    @ 0:00
    1 min max Calories on Bike
    @5:00
    For time (10 min cap)
    10 Chest to Bar Pullups
    10 Power Cleans @ 135/85
    15 Handstand Pushups
    15 Back Squats
    20 Toes to Bar
    20 Deadlifts
    25 Pushups
    *push for clean, unbroken sets
    *limit transition time
    Strength *Bouns*
    Bench Press
    5RM

    MONDAY BURN

    Split into 2 Groups
    A) Row (22 min cap)
    2000m Row for time
    :30 Lizard / side
    :30 Cat Cow
    1000m Row For time
    :15 Lizard / side
    :30 Cat Cow
    3 x 500m Row for time
    :15 Lizard / side
    B1) 10 min Volume
    8-12 Alt DB Bench Press / side
    8-12 DB Snatch / side
    8-12 DB Cross Body Hammer Curl / side
    2 min rest
    B2) 10 min Volume
    8-12 Wall Balls
    12-15 Russian KB Swings
    15-20 Situps
    4 min rest between groups

    TUESDAY CROSSFIT


    Weightlifting
    Snatch
    EMOM
    75/1*5
    80/1*4
    85/1*3
    90/1*2
    95/1
    add 2.5% until miss
    WOD
    Row
    2000m time trial
    Accessories *Bonus*
    3 Rounds for Quality
    15 Hollow Snaps
    10 Alternating KB Press / side
    10 Bulgarian Split Squats / side
    15 Hami Curls on a Rower

    TUESDAY BURN

    Split into 3 Groups
    A) Bike Sprints
    8 Rounds (:20 , :10)
    1 min Rest
    8 Rounds (:15 , :15)
    1 min Rest
    8 Rounds (:10 , :20)
    B) 14 min Volume
    5 Man Makers
    100' Plate Push
    C) 14 minute Volume
    1:00 Jump Rope
    :20 sec Side Plank / side
    :20 sec Mt Climber


    WEDNESDAY CROSSFIT

    Warm-up
    WOD

    "Open Test"
    AMRAP 20 min
    50 Wall Balls
    50 Double Unders
    40 Box Jumps
    40 Toes to Bar
    30 Chest to Bars
    30 Bar Facing Burpees
    20 Cleans @ 145/100
    20 Jerks @ 145/100
    10 Snatches @ 145/100
    10 Muscle Ups


    WEDNESDAY BURN

    Split into 5 Groups
    Deck of Cards
    2-10 Face Value
    Jack = 12
    Queen = 13
    King = 14
    Ace = 15
    Joker = 200' Plate Push
    Spades = Walking Lunges / leg
    Hearts = Calories Bike or Row
    Clubs = Wall Balls

    Diamonds = KB Deadlift High Pull

    CLOSED THANKSGIVING

    FRIDAY ALL CLASSES

    Warmup
    1/2 Strict Cindy
    10 minutes
    5 Strict Pullups / Chinups
    10 Pushups
    15 Air Squats
    WOD
    6 Rounds for Reps
    :24 Thrusters , (prefered KB or DB, CF can use barbell)
    :36 rest
    :24 Calorie Row
    :36 rest
    :24 Burpees
    :36 rest
    :24 Double Unders
    1:00 rest
    Core Finisher
    Team Russian Plate Twist Relay
    100/bs Down & Back
    CF *Bonus*
    3 Rounds, every 7 min
    15/10 Calories
    6/4 Bar Muscle Ups
    8 Power Snatch @ 125/80
    15/10 Calories
    Push the calories hard each time
    as few sets as possible on the muscle ups
    power snatches need to be unbroken
    Challenge & Burn Bonus
    3 Rounds
    15 Walking Lunges / Leg
    10 Alternating Bicep Curls / Arm
    15 Banded Tricep Press Down

    SATURDAY ALL CLASSES

    WOD
    Staggered Heats
    3 Rounds at MAX EFFORT
    this is all out
    250m Row
    10 KB Swings @ 70/55
    10 Burpees
    10 KB Swings
    10 Burpees
    10 KB Swings
    250m Row
    12 minute rest

    Sunday

    CLOSED

  • Weekly Programming Week of November 13th, CrossFit The Tracks, The Tracks Burn Class

    NEW CLASS TIMES

    The 10:30am class doesn't exist anymore

    The 6pm CrossFit is now 6:15pm

    The 7pm CrossFit is now 7:15pm (no Friday class)

    The 6pm Burn is now 6:15pm


    MONDAY CROSSFIT
    Strength
    Back Squat
    5RM then accumulate 15 paused reps

    WOD
    AMRAP 12 minutes
    3 Muscle Ups
    12 Hang Cleans @ 135/85

    Weightlifting *Bonus*
    Pause Snatch + Hang Snatch
    Build to a max
    pause & hang directly above knee
    :03 sec pause


    MONDAY BURN
    Split into 4 Groups
    Tabata
    A1) Goblet Squats
    A2) Hand to Hand Swings
    1 min rest
    B1) Burpees
    B2) Mountain Climbers
    1 min rest
    C1) Box Jumps
    C2) Elevated Pushups
    1 min rest
    D) Rowing Calories
    1 min rest

    TUESDAY CROSSFIT
    Strength
    Push Press
    5RM

    WOD
    For time
    1 mile Run
    40 Box Jump Overs @24/20
    20 KB Swings @ 70/55

    Accessories
    3 Rounds for quality
    10 Split Stance KB Press (5L then 5R)
    https://youtu.be/Hq7CiDjHsJs
    10 Single Arm KB Row / side @ X331
    15 Hanging Knee Raises w/ controlled eccentric

    TUESDAY BURN
    Split into 2 Groups
    A) 20 min
    2000m Bike
    1 min Rest
    B1) 8 minutes
    8 Inch Worms
    16 Wall Balls
    B2) 8 minutes
    4 Man Makers
    20 Russian Twists
    4 min rest between groups

    WEDNESDAY CROSSFIT

    Weightlifting
    Pause Clean + Hang Clean
    Build to a max
    pause & hang directly above knee
    :03 sec pause

    WOD
    For time (12 min cap)
    50 Toes to Bar
    40 V Ups
    30 Pullups
    20 Strict Pullups

    Gymnastics *Bonus*
    Rope Climb Development
    15 minutes volume
    Listed from most to least difficult
    - Strict Legless Rope Climb from seated
    - Strict Legless Rope Climb from standing
    https://youtu.be/dlXYbo0GOCE
    - Legless Rope Climb
    - Rope Climb w/ Foot Clamp
    https://youtu.be/AD0uO7JGdZU
    - Long, Medium, or Short Pulls on Rope (3-5/side)
    https://youtu.be/LyYDeUgGIrA
    https://youtu.be/NL5FftAVOcg
    https://youtu.be/W_7R7LDg7JA
    - Laying to Standing Rope Climb
    https://youtu.be/Dy4PVpo9J_w

    WEDNESDAY BURN
    Split into 3 Groups
    A) 12 minutes
    250m Row
    12 DB Push Press
    B) 12 minutes
    12 DB Snatch (L)
    12 DB Snatch (R)
    12 Goblet Jump Squats
    C) 12 minutes
    Jump Rope
    EMOM 6 Burpees
    3 min rest between groups

    THURSDAY CROSSFIT

    Weightlifting
    Split Jerk
    3RM

    WOD
    For time (10 min cap)
    15-12-9
    DB Snatch (L)
    DB Snatch (R)
    Burpees
    Endurance *Bonus*
    6 Rounds
    2000m Bike @ 7
    1:00 Rest

    THURSDAY BURN
    Split into 3 Groups
    A) 12 minutes
    Alternating DB Bench Press x 8-12 / side
    Step Ups x 12 - 15 x side
    B) 12 minutes
    Russian KB Swing x 12-15
    Plate Push x 100'
    C) 12 minutes
    Max Distance Row

    FRIDAY CROSSFIT

    Strength
    Deadlift
    5RM
    *double overhand until max set

    WOD
    For time (10 min cap)
    2-4-6-8-10
    DB Power Clean @ 50/35
    DB Front Squat @ 50/35
    Chest to Bar Pullup

    Strength *Bonus*
    Front Squat
    Quickly build to a heavy set of 3
    then accumulate 15 paused reps @ 80%

    FRIDAY BURN
    Tabata Rolling Plank
    3 Rounds (:60 , :15)
    - Goblet Squat
    - Mt Climber
    - Russian KB Swing
    - Man Makers
    - Split Squats (switch @ :30)
    - T Pushups
    - Alt Goblet Cossack Squats
    - Russian Twists
    - DB Push Press
    - Row
    - 2 min Rest

    Saturday

    MOCK WEIGHT LIFTING MEET 

    9:00am - REGISTER HERE

    Open Gym 8am-12noon

    CrossFit Class 9:30am

    Burn Class 11:00am

    Sunday

    Open Gym 9:30am-12noon

  • Weekly Programming Week of November 6th, CrossFit The Tracks, The Tracks Burn Class

    NEW CLASS TIMESThe 10:30am class doesn't exist anymoreThe 6pm CrossFit is now 6:15pmThe 7pm CrossFit is now 7:15pmThe 6pm Burn is now 6:15pm
    CROSSFIT WORKOUTS

    MONDAY
    Strength
    A1) Push Press
    5^5^5 then accumulate 15 paused reps @ 85%
    A2) Weighted Chinup
    8^8^8
    WOD
    4 Rounds, every 5:00
    200m Run
    20 KB Swings @ 70/55
    15/10 Chest to Bar Pullups
    200m Run
    Push each run. Do NOT game these
    Fight for unbroken sets on both KB & C2B
    Compare to 10/16
    Weightlifting *Bonus*
    Pause Snatch + Hang Snatch
    8 x 1 @ 90-95% of last weeks top weight
    both pause & hang are directly above the knee
    TUESDAY
    Strength
    Back Squat
    Accumualte 20 Paused Reps @ 90% of last weeks top weight
    WOD
    For time (18 min cap)
    100 Double Unders
    50 Wall Balls
    75 Double Unders
    40/30 Dips
    50 Double Unders
    30 Bar Facing Burpees
    25 Double Unders
    10 Shoulder to Overhead @ 185/125
    Weightlifting *Bonus*
    Split Jerk
    3^3^3 then 5 x 1 @ 95% of top set
    WEDNESDAY
    Gymnastics
    15 min skill practice
    - Strict Muscle Up + Negative
    - Kipping Muscle Up + Negative
    - Muscle Up Negative & 3,2,1 Drill
    - Strict Chest to Bar Pullups + Dips
    - Pullups + Pushups
    WOD
    For time (11 min cap)
    2000m Bike
    40 Deadlifts @ 185/125
    15/10 Bar Muscle Ups
    Endurance *Bonus*
    For time
    400m Run
    300' Farmers Carry @ 70/55lb KBs
    800m Run
    300' Farmers Carry @ 70/55lb KBs
    400m Run
    THURSDAY
    Strength
    For time (7 min cap)
    21 Thrusters @ 115/75
    15 Thrusters @ 155/105
    9 Thrusters @ 185/115
    WOD
    5 Rounds for time (15 min cap)
    10 Toes to Bar
    12 Power Cleans
    14 Front Rack Walking Lunges @ 50/35

    Weightlifting *Bonus*

    Paused Clean + Hang Clean

    8 x 1 @ 90-95% of last weeks top weight

    both pause & hang are directly above the knee

    FRIDAY

    Gymnastics

    Handstand Pushup Development

    15 min Volume

    - Strict Deficit HSPU

    - Strict HSPU

    - Handstand Negative

    - Seated DB Strict Press

    Weightlifting

    Paused Clean + Hang Clean

    8 x 1 @ 90-95% of last weeks top weight

    both pause & hang are directly above the knee

    Core * Bonus*

    5^4^3^2^1 Turkish Getup

    5 x 10-15 Toes to Bar

    BURN WORKOUTS

    MONDAY

    Split into 4 Groups

    A) 8 minutes

    12-15 DB Thrusters

    12-15 KB Deadlift High Pull

    B) 8 Minutes

    8-12 DB Bench Press

    8-12 Bent Over Row

    C) 8 Minutes

    5 Broad Jumps

    15 Wall Balls

    D) 8 Minutes

    16 Rounds

    :10 sec Bike Sprint

    :20 sec Rest

    After each group, hold a plank for 1 minute

    2 minute rest after plank hold

    TUESDAY

    Split into 3 Groups

    A) 12 minutes

    Jump Rope

    5 Pushups EMOM

    B) 12 minutes

    9/6 Calorie Bike Sprint

    12 Russian KB Swings

    C) 12 minutes

    EMOM , alt

    a) mt climbers

    b) lateral bench step overs

    WEDNESDAY

    Split into 2 Groups

    A) 24 minutes

    Every other minute

    300m/250m Row Sprint

    B) 24 Minutes

    3 Turkish Getups / side

    12-15 DB Curls

    12-15 KB Halos / side

    4 min rest between groups


    THURSDAY

    5 Rounds (:45 , :15)

    - Step Up

    - Russian Swing

    - Jump Squat

    - DB Push Press

    - Bent Over Flyes

    - Burpees

    - Reverse Crunches

    - Flutter Kicks

    - Jump Rope

    Rest


    FRIDAY

    Split into 3 Groups

    A) 12 minutes

    12 Calorie Row

    6 Lateral Burpees Over the Rower

    B) 12 minutes

    5 Man Makers

    15 Situps

    C) 12 minutes

    40 Alt DB Snatch (20/arm)

    20 Calorie Bike


    Saturday

    Open Gym 8am-12noon

    CrossFit Class 9:30am

    Burn Class 11:00am

    Sunday

    Open Gym 9:30am-12noon

  • Weekly Programming Week of October 30th, CrossFit The Tracks, The Tracks Burn Class

    NEW CLASS TIMESThe 10:30am class doesn't exist anymoreThe 6pm CrossFit is now 6:15pmThe 7pm CrossFit is now 7:15pmThe 6pm Burn is now 6:15pm
    CROSSFIT WORKOUTS
    MONDAY
    Strength
    Deadlift
    5^5^5 then accumulate 15 paused reps @ 85%
    WOD
    3 Rounds, every 7 min
    15/10 Calories
    6/4 Bar Muscle Ups
    8 Power Snatch @ 125/80
    15/10 Calories
    Push the calories hard each time
    as few sets as possible on the muscle ups
    power snatches need to be unbroken
    Weightlifting
    Pause Snatch + Hang Snatch
    1^1^1^1 ; 3x1 @ 90-95% of top set
    both pause & hang directly above knee.
    :03 sec pause
    TUESDAY
    Strength
    A1) Bench Press
    5^5^5 then accumulate 15 paused reps @ 85%
    A2) Band Pull Aparts
    3 x 10
    WOD
    5 Rounds for time (15 min cap)
    30m Walking Lunge w/ 50/35 @ sides
    60m Shuttle (5-10-15m)
    Gymnastics
    Muscle Up Progressions
    15 min Volume
    - Strict MU + Negative (:10)
    - Strict MU
    - MU Negative & 3,2,1 MU Drill
    - Toenail Pullups + Pushups
    WEDNESDAY
    Weightlifting
    Pause Clean + Hang Clean
    1^1^1^1 ; 3x1 @ 90-95% of top set
    both pause & hang directly above knee.
    :03 sec pause
    WOD
    AMRAP 12 min
    5 Deadlifts @245/165
    10 Pushups
    15 Air Squats
    Accessories
    3 Rounds for quality
    10 Split Stance KB Press (5L then 5R)
    https://youtu.be/Hq7CiDjHsJs
    10 Single Arm KB Row / side @ X331
    15 Hanging Knee Raises w/ controlled eccentric
    THURSDAY
    Weightlifting
    Low Hang Snatch
    2^2^2 , 3x2 @ 90-95%
    WOD
    1500m Row
    40 DB Thrusters @ 50/35
    20 Burpees to Target
    Gymnastics
    Strict Pullup Development
    15 min volume
    FRIDAY
    Strength
    Front Squat
    3^3^3 then accumulate 15 paused reps @ 85%
    WOD
    For time (15 min cap)
    40 Burpees
    30 Power Cleans @ 75/55
    30 Burpees
    30 Power Cleans @ 115/85
    20 Burpees
    30 Power Cleans @ 145/100
    10 Burpees
    30 Power Cleans @ 165/110
    Strength
    Strict Press
    5^5^5 then accumulate 15 paused reps @ 85%
    BURN WORKOUTS
    MONDAY 
    Split into 2 Groups
    A) AMRAP 20 min
    1500m Row
    40 DB Thrusters
    20 Burpees
    1000m Row
    30 DB Thrusters
    15 Burpees
    500m Row
    20 DB Thrusters
    10 Burpees
    B) 5 Rounds (:20 , :10)
    Jump Rope
    Pushups
    Jumping Jacks
    Mt Climbers
    Russian KB Swings
    Plank Hold
    1:00 Rest
    5 min rest between groups
    TUESDAY
    Split into 2 Groups
    A) Bike Sprints
    8 Rounds (:10 , :20)
    Rest 2:00
    8 Rounds (:15 , 15:)
    Rest 2:00
    8 Rounds (:20 , :10)
    Rest 4:00 , switch
    B) Legs
    Box Jumps
    8 Rounds (:10 , :20)
    Rest 2:00
    Wall Balls
    8 Rounds (:15 , 15:)
    Wall Sit
    8 Rounds (:20 , :10)
    Rest 4:00 , switch
    All together
    1 min max situps
    WEDNESDAY
    Split into 3 Groups
    A) AMRAP 12 min
    20 Alternating DB Bench Press
    10 Single Arm DB Row / side
    10 DB Pullover
    B) AMRAP 12 min
    10 Goblet Squats
    10 Glute Bridges
    10 Banded Lateral Walks / side
    C) AMRAP 12 min
    3 Turkish Getups
    20 Alt DB Snatches
    3 min rest between groups
    THURSDAY
    5 Rounds (:45, :15)
    - Jump Rope
    - KB Swings
    - Plate Push
    - Shuttle Run
    - Walking Lunge
    - Mt Climber
    - Pushup
    - Burpee
    - Jump Rope
    Rest 2:00
    FRIDAY
    Split into 2 Groups
    A) AMRAP 20
    8-12 Double KB Front Squats
    8-12 Staggered Leg RDL / side
    :15 sec Side Plank
    8-12 DB Push Press
    4-6 Inch Worms
    :30 sec Plank
    B) AMRAP 20 min
    Run 1 lap
    250m Row
    500m Bike
    Rest 1:00
    5 min rest between groups
  • 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

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