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 MARCH 27th

 

SKILL

Review Rowing Technique

 

WOD

Level 1

OPEN WOD 15.5

27-21-15-9

Row Calories

Thusters 95/65

 

Level 2

27-21-15-9

Burpees

Thusters 65/45

 

 

SATURDAY MARCH 28th……BC AND CF COMBINED CLASS!!!

 

SKILL

Split jerk or Push Press

6×3

 

WOD 

Level 1

10 wall climbs

-then-

5 Rounds

20 Wall Balls

100m sprint with wall ball

 

Level 2

5 wall climbs

-then-

5 Rounds

15 Wall Balls

100m sprint

 

 

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WEDNESDAY & THURSDAY

WEDNESDAY MARCH 25
Skill
Front squat
8×3
WOD
Level 1
3 rounds
10 power snatch 115/85
20 KB swings 53/35
30 ball slams
400 meter run
Level 2
Scale weight as needed
THURSDAY MARCH 26
Skill
Bench press
5×5
Sled push
5 rounds
** Superset movements
Sled weight
Women – 185 (Sled + 45’s, 15’s)
Men – 245 (Sled + 2 sets of 45’s)
WOD
Level 1
20 minute AMRAP
- 10 pullups of choice (see below)
- 20 HSPU
- 30 power cleans 135/95
- 40 up and over box jumps
- 50 Double Unders
Pullup options:
Beginer – banded Pullups
Intermediate – regular (kipping/butterfly)
Advanced – chest to bar
Expert – bar muscle ups
Level 2
 20 minute AMRAP
- 10 banded pullups
- 20 push-ups
- 30 power cleans 95/65
- 40 box step ups
- 80 singles
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