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

WEDNESDAY & THURSDAY

WEDNESDAY JANUARY 28TH
Skill
EMOTM for 10 minutes
Clean complex
- squat clean
- hang squat clean
- front squat
WOD
Level 1
10 minute AMRAP
- 5 toes to bar
- 15 wall balls 20/14
- 30 double Unders
** for an added challenge wear a weight vest.
Level 2
10 minute AMRAP
- 5 knees to elbow / abmat situps
- 15 wall balls 20/14
- 60 singles
** for an added challenge wear a weight
 
 
 
THURSDAY JANUARY 29TH 
Skill
Overhead complex (15 min.)
- one behind the neck snatch grip jerk
- 2 overhead squats
** perform from a rack and work to as heavy a weight as possible.
**ANYONE COMPETING ON SATURDAY SHOULD USE THIS TIME FOR MOBILIZATION
WOD
Level 1
6 rounds
10 deadlift 225/155
10 pullups
200 meter run
Level 2
6 rounds
10 deadlift 185/115
10 pullups
200 meter run
 
Comp. Recovery WOD
10 minute AMRAP
10 air squats
10 box jump burpees
10 ball slams
10 push ups
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MONDAY & TUESDAY

MONDAY JANUARY 26TH
Skill
Every 90 seconds for 12 minutes
- 3 hang snatches
WOD
Level 1
5 rounds
10 thrusters 115/85
10 HSPU
10 bar facing Burpees
Level 2
5 rounds
10 thrusters 95/75
10 push-ups
10 bar facing Burpees
 
 
TUESDAY JANUARY 27TH
Skill
Front squat
5×5 + 2 split jerks
** you will perfom 5 reps of front squat followed immediately by 2 jerks.
WOD
Level 1
2 rounds
50 ball slams
50 lunges with slam ball overhead
Broad jump across the gym while holding slam ball (hold anyway you want)
Level 2
2 rounds
50 ball slams
50 lunges
Broad jump across the gym
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