CrossFit Tracy Staff
CrossFit Tracy Staff
Slide 2
Slide 2
Slide 3
Slide 3
Slide 5
Slide 5

get-started

free-intro

promo-1

Who We Are

We are CrossFit Tracy. We've been in the community since 2010.

promo-2

What We Do

We are here to help people become fit, happy, and healthy; maximizing their potential an hour a day, day-after-day.

promo-3

Where We Serve

We serve Tracy and the surrounding communities. The perfect spot for commuters going to, or coming home from work.

Today's Workout

FRIDAY & SATURDAY

FRIDAY NOVEMBER 21st
Skill
Press complex
- 1 strict press
- 2 push press
- 3 jerks (push/split)
** from the ground
WOD
Level 1
“Diane”
21-15-9
- deadlift 225/155
- HSPU
Level 2
21-15-9
- deadlift 155/105
- push-ups
 
SATURDAY NOVEMBER 22nd
Skill
Front Squat 5×5
- First set at 70%
- Second set at 75%
- Third set at 80%
- Fourth set at 85%
- Fifth set at 90%
** then **
Two down sets at 90% of your fifth set weight
WOD
Level 1
10 minute AMRAP
21 double Unders
15 KB swings 53/35
9 ball slams 20/15
Level 2
10 minute AMRAP
42 singles
15 KB swings 44/26
9 ball slams 20/15

 

Posted in , | Leave a comment

WEDNESDAY & THURSDAY

WEDNESDAY NOVEMBER 19th
Skill
15 minutes to work up to a heavy snatch.
WOD
Level 1
800 meter run
50 air squats
600 meter run
50 plate lunges #45/25
400 meter run
50 air squats
200 meter run
50 plate lunges #45/25
100 meter run
Level 2
400 meter run
50 air squats
300 meter run
50 lunges
200 meter run
50 air squats
100 meter run
50 lunges
100 meter run
 
 
 
THURSDAY NOVEMBER 20th
Skill
15 minutes to establish a max three rep hang power clean
- all three reps are unbroken
WOD
Level 1
 7 rounds
** each round is 90 seconds **
- 40 meter shuttle run
- max overhead squats 115/85 adv. 135/95
** rest one minute between rounds
Level 2
 7 rounds
**each round is 90 seconds**
- 40 meter shuttle run
- max overhead squats 95/65
** rest one minute between rounds

 

Posted in , | Leave a comment