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 OCTOBER 31st  **HAPPY HALLOWEEN**
** there will be a burpee penelty for anyone that shows up NOT in costume!**
halloween
Skill 
Overhead squat
5×3
WOD 
Level 1
For time:
** each round is 2 minutes**
30 meter shuttle run then max reps of the following movements
- Push ups
- Pull-ups
- Air Squats
- Toes to bar
- Burpees
- Double unders
**Rest 1 minute between rounds
Level 2
For time:
** each round is 2 minutes**
30 meter shuttle run then max reps of the following movements
- Push ups
- Banded pullups
- Air Squats
- Abmat situps
- Burpees
- Singles
**Rest 1 minute between rounds
SATURDAY NOVEMBER 1st
WOD 
“Fight gone bad”
Three rounds of:
Wall-ball shots 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)
** Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point
 
** IF YOU ARE ATTEMPTING TO MAKE THE LEADER BOARD YOU MUST HAVE A JUDGE COUNTING YOUR REPS. WE WILL HAVE SCORE SHEETS AVAILABLE. 

 

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WEDNESDAY & THURSDAY

WEDNESDAY OCTOBER 29th
Skill 
Front squat
8×2
** should be ending up at your two rep max
WOD
Level 1
6 rounds
- 5 HSPU
- 7 toes to bar
- 9 power cleans 135/95
Level 2
6 rounds
- 6 push ups
- 6 abmat situps
- 6 hang power cleans 95/65
 
 
 
THURSDAY OCTOBER 30th
Skill 
Superset the following movements
5 rounds
Level 1
- Max rep ring dips
- 2 rope climbs
Level 2
- Max rep dips with matador
- 5 ground to standing with climbing rope
**  Rest as needed between rounds
WOD 
Level 1
Barbell Tabata – (#95/#65)
8 Rounds
- Deadlift
- Power clean
- Front squat
- Push press
**rest 30 seconds**
**using one barbell you will perform a Tabata of each movement in order starting with the deadlift and rest 30 seconds between rounds. At the end of the workout you will have done a full Tabata of each movement. Record total reps for each round.
** compare to 070614
Level 2
Barbell weight – 55/35

 

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