CrossFit Tracy Staff
CrossFit Tracy Staff
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get-started

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Who We Are

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

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What We Do

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

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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 DECEMBER 19th
WOD 
Level 1
“Metcon Madness”
7 minute amrap
- 5 front squats 135/95
- 10 burpees
** 3 minutes rest**
10 minute amrap
- 5 HSPU
- 10 ball slams
** 3 minutes rest**
13 minute amrap
- 5 power cleans 135/95
- 10 wallballs
Level 2
- same as level one, adjust weight appropriately 

SATURDAY DECEMBER 20th

Skill 
20 minutes to establish max weight clean and jerk

WOD 
Level 1
12 minute amrap
Ascending ladder
- wall climb
- full snatch 135/95
- burpee
** perform one rep of each, then 2 of each, then 3 of each…until time expires
Level 2

12 minute amrap
Ascending ladder
- push-up
- hang power snatch 95/65
- burpee
** perform one rep of each, then 2 of each, then 3 of each…until time expires

 

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WEDNESDAY & THURSDAY

WEDNESDAY DECEMBER 17th
Skill
20 minutes to establish max overhead squat
*** from the ground***
WOD
Level 1
20 double unders
30 kb swings
20 double unders
30 kb snatches (15R/15L)
20 double unders
30 kb thrusters (15R/15L)
20 double unders
30 kb overhead squats (15R/15L)
20 double unders
** use a single KB for entire workout.
Level 2
20 double unders
30 kb swings
20 double unders
30 kb snatches (15R/15L)
20 double unders
30 kb swings
20 double unders
30 kb snatches (15R/15L)
20 double unders
** use a single KB for entire workout. Total Time:THURSDAY DECEMBER 18th

Skill
Tabata #1

- abmat situps
Tabata #2
- V-ups
Tabata #3
- toes to bar
*** finish the full 8 round tabata before moving on to the next movement***
WOD
Level 1
15 minute amrap
- 40 meter shuttle run
- 5 power snatch 115/85
- 10 front rack lunges with barbell
Level 2
– Reduce weight

 

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MONDAY & TUESDAY

MONDAY DECEMBER 15th

Skill 
EMOTM for 12 minutes
Minutes 1-4
- 3 high hang snatches
Minutes 5-8
- 3 hang snatches
Minutes 9-12
- 3 snatches from the ground
WOD 
Level 1
For Time:
800 meter run
50 thrusters 95/65
50 pull-ups
800 meter run
Level 2
For time:
400 meter run
30 thrusters 75/55
30 pull-ups
400 meter run

TUESDAY DECEMBER 16th

Skill 
Gymnastic work

**choose two movements**
- Rope climbs
- HSPU
- Handstand walks
- Double unders
- toes to bar
EMOTM for 14 minutes
- work for 30 seconds
- rest for 30 seconds
**alternate movements each minute
WOD 
Level 1
5 rounds
- 10 deadlifts 225/155
- 15 up and over box jumps 24/20
- 20 wallballs 20/14
Level 2

4 rounds
- 10 deadlifts 185/130
- 15 up and over box jumps 20/14
- 20 wallballs 20/14

 

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