Slide 6
Slide 6
Slide 1
Slide 1
Slide 2
Slide 2
Slide 5
Slide 5
Slide 3
Slide 3
RogueBar
RogueBar

get-started

free-intro

promo-1

Who We Are

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

promo-2

What We Do

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

promo-3

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 24th
Skill
Baseline WOD
- 500 meter row
- 40 air squats
- 30 Abmat sit-ups
- 20 push-ups
- 10 pull-ups
** have members members use the same scale as their intro to show improvement.
WOD
Level 1
12 minute AMRAP
10 KB swings 53/44
10 ball slams 20/15
10 shoulder to overhead 115/85
Level 2
12 minute AMRAP
10 KB swings 44/35
10 ball slams 20/15
10 shoulder to overhead 95/65
 
 
SATURDAY OCTOBER 25th
Skill
Warmup and movement review
WOD
Level 1
“PR Monster”
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)
**score is total of all max weights
Level 2
Scale run to 400 meters
 

 

Posted in , | Leave a comment

WEDNESDAY & THURSDAY

WEDNESDAY OCTOBER 22nd
Skill
Back squat
5×5
WOD
Level 1
For time:
30 Box jumps 30/24
30 Barbell lunges 95/65
30 wallballs 20/14
30 chest to bar pull-ups
30 push press 95/65
30 ball slams 20/15
30 toes to bar
Level 2
For time:
30 Box jumps 24/20
30 Barbell lunges 45/35
30 wallballs 16/14
30 banded pull-ups
30 push press 45/35
30 ball slams 20/15
30 knees to elbow (or abmat sit-ups)
 
THURSDAY OCTOBER 23rd
Skill
EMOTM for 12 minutes
- one power clean
- 2 front squats
- 1 jerk (push or split)
WOD
Level 1
Crossfit games open WOD 14.1
10 minute AMRAP
30 double Unders
15 power snatches 75/55
** score in total reps**
Level 2
10 minute AMRAP
40 singles
15 hang power snatches 45/35

 

Posted in , | Leave a comment