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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

MONDAY & TUESDAY

MONDAY AUGUST 3
Skill
EMOTM for 16 minutes
– double unders
– HSPU (level 2 handstand hold)
** work for 30 seconds, rest for 30 seconds
*** alternate movements
**** for those who are competing this Saturday perform the HSPU at the standard you will be using
WOD
EMOTM as long as possible
– 3 power cleans
– 3 front squats
– 3 shoulder to overhead
** perform the cycle every minute until the work cannot be completed in time
Weight
Level 1 – 135/95
Level 2 – 95/65
Advanced – 185/130
** shoot for a 10 minute minimum, choose weight accordingly.

 

TUESDAY AUGUST 4th
Skill
Back squat
5×5
-then-
Decrease weight by 20% and perform one max rep set.
WOD
Level 1
5 rounds
10 deadlift 225/155
15 pull-ups
Level 2
Scale weight as needed and use a hand for pull-ups

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FRIDAY & SATURDAY

FRIDAY JULY 31
Skill
Deadlift
6×3
WOD
Level 1
10 minute AMRAP
5 HSPU
10 pull-ups (adv. 10 chest to bar or 3 bar muscle up)
15 ball slams
Level 2
10 minute AMRAP
5 push-ups
10 banded pull-ups
15 ball slams
 
 
SATURDAY AUGUST 1
Skill
15 minutes to establish a max clean and jerk
WOD
Level 1
“Nancy”
5 rounds
400 meter run
15 overhead squats 95/65
Level 2
Scale weight.
** if mobility prevents you from performing an overhead squat scale to front squats.
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WEDNESDAY & THURSDAY

WEDNESDAY JULY 29
Skill
EMOTM for 10 minutes
– 2 full snatches
WOD
Level 1
6 rounds
400 meter run
30 abmat sit-ups
** 20 minute time cap**
Level 2
Perform 4 rounds
 
 
 
THURSDAY JULY 30
Skill
EMOTM for 12 minutes
– 4 front squats
WOD
Level 1
“KBnasty”
20 minute AMRAP
– 10 KB swings
– 10 KB snatches (5 each arm)
– 10 goblet squats
– 10 walking lunge steps with KB in goblet position
** Choose KB weight. Only one weight is allowed for entire workout.
Level 2
Scale weight as needed
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MONDAY & TUESDAY

MONDAY JULY 27
Skill
Overhead squats
5×5
** from the ground
WOD
Level 1
“Graced by Cindy”
3 rounds
3 rounds of Cindy
10 clean and jerks 135/95
** a round of Cindy is 5 pull-ups, 10 push-ups and 15 air squats. As always with Cindy, the cleans are power.

Level 2
Use a band if needed and scale weight

 

TUESDAY JULY 28
Skill
Accumulate the required reps.
** break up the reps however needed
– 10 rope climbs
– 100 double unders
– 100 wall balls
– 10 wall to wall sled pushes (down and back is one rep) 245/155

** the purpose of this skill is to perfect form, not for time. Take your time with each rep and maximize your efficiency.
WOD
Level 1
7 minute AMRAP
– 10 thrushers 45/35
– 5 burpees
Level 2
Same as level one

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