CLICK HERE
CrossFit Tracy Staff
CrossFit Tracy Staff
Slide 2
Slide 2
Slide 3
Slide 3
Slide 5
Slide 5

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

JULY 3rd
Skill
5 minutes to establish max strict press
– rest 1 minute
5 minutes to establish max push press
– rest 1 minute
5 minutes to establish max jerk (push or split)
WOD
Level 1
800 meter run
3 rounds (adv. 4 rounds)
5 pull-ups
10 push ups
600 meter run
3 rounds (adv. 4 rounds)
5 pull-ups
10 push ups
400 meter run
3 rounds (adv. 4 rounds)
5 pull-ups
10 push ups
Level 2
400 meter run
2 rounds
5 pull-ups
10 push ups
300 meter run
2 rounds
5 pull-ups
10 push ups
200 meter run
2 rounds
5 pull-ups
10 push ups
*** use a band if needed
 
 
SATURDAY JULY 4th
***THERE WILL ONLY BE ONE 8:30am class for BOTH CrossFit and BootCamp!!!
Skill
Double Tabata (16 rounds)
 – Plank
– Superman
**alternate**
WOD
 **Fourth of July WOD**
2 rounds
– Run the block
– 50 burpees
– 100 air squats.
**to run the block you will run down the driveway and veer right and run around the block. It ends up being about 6 tenths of a mile.
Posted in , | Leave a comment

WEDNESDAY & THURSDAY

WEDNESDAY JULY 1st 
Skill
Back squat
4×8
WOD
Level 1
30 thrusters (95/65)
10 box jump burpees (24/20) (adv. 30/24)
30 shoulder to overhead
10 box jump burpees
30 front squats
10 box jump burpees
30 thrusters
Level 2
Substitute box jumps/step-ups
 
 
 
THURSDAY JULY 2nd
Skill
Deadlift
5×5
WOD
Level 1
3 rounds
40 ball slams
40 wall balls (with slam ball)
Level 2
3 rounds
20 ball slams
20 wall balls (with slam ball)
 
Posted in , | Leave a comment

MONDAY & TUESDAY

MONDAY JUNE 29th

Skill
Double Tabata
– thrusters 45/35 (empty barbell)
– wall sits
** alternate movements
*** for a wall sit you have your back on the wall and you are squatted down holding at parallel for the entire 20 seconds
WOD
Level 1
80 air squats
70 abmat sit-ups
60 lunges
50 grasshoppers
40 push-ups
30 burpees
20 HSPU
10 wall walks
Level 2
80 air squats
70 abmat sit-ups
60 lunges
50 grasshoppers
40 push-ups
30 burpees
20 push-ups
10 ring rows
 
TUESDAY JUNE 30th 
Skill
EMOTM for 12 minutes
– 3 full cleans (HEAVY)
WOD
Level 1
“P-Diddy”
**partner WOD”
15 minute AMRAP
40 KB swings
40 goblet squats
100 meter sprint with KB
Level 2
Same as level 1
 
Posted in , | Leave a comment