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CrossFit Tracy Staff
CrossFit Tracy Staff
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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 SEPTEMBER 4
Skill
EMOTM for 10 minutes
– 2 snatches
WOD
Level 1
– burpees
1-2-3-4/5-6-7-8-9-10
– shoulder to overhead  135/95
Level 2
Scale weight to 95/65
 
 
 
SATURDAY SEPTEMBER 5
Skill
Core work
WOD
Level 1
Each round is 10 minutes
**two minutes rest between rounds** 
Round 1
800 meter run
– remaining time to establish a max power clean
Round 2
800 meter run
– remaining time to establish a max front squat (rack allowed)
Round 3
800 meter run
– remaining time to establish a max thruster (rack allowed)
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WEDNESDAY & THURSDAY

WEDNESDAY SEPTEMBER 2
Skill
Double tabata
– pull-ups (any style)
– double unders
*** alternate movements
WOD
Level 1
8-7-6-5-4-3-2-1
– power cleans
– thrusters
Level 1 – 135/95
Level 2 – 95/65
Advanced – 155/105
 
 
 
THURSDAY SEPTEMBER 3
Skill
Back squat
6×5
WOD 
Level 1
10 rounds
** each round is 1 minute **
– set of wall balls (see below)
– max rep HSPU with remaining time
** rest 1 minute between rounds **
Level 1 – 20 wallballs
Level 2 – 10 wallballs
** you may choose a number that is challenging for you if the options don’t work.
** scale HSPU to a handstand hold or push-ups if needed.
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MONDAY & TUESDAY

MONDAY AUGUST 31

Skill
Overhead squat
5×5
WOD
Level 1
5 rounds
10 front squats 115/85
10 toes to bar
Level 2
5 rounds
10 front squats 95/65
10 abmat sit-ups

 

 

TUESDAY SEPTEMBER 1
Skill
1 mile run for time
WOD
Level 1
10 rounds
5 up and over box jumps
10 push-ups
15 air squats
Level 2
Scale box jump height as needed

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