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

WEDNESDAY & THURSDAY

WEDNESDAY MARCH 4th
Skill
15 minutes to establish a max weight overhead squat
WOD
Level 1
4 rounds
6 power snatches 115/75
12 tuck ups
18 ball slams
*** rest 1 minute between rounds
Level 2
Scale snatch weight
THURSDAY MARCH 5th
Skill
15 minutes to establish a 3 rep max thruster
** from the ground
WOD
Level 1
10 minute AMRAP
- 3 wall climbs
- 6 pullups
- 12 box jumps 24/20
Level 2
10 minute AMRAP
- 6 push-ups
- 6 banded pullups
- 12 box jumps – choose height
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MONDAY & TUESDAY

MONDAY MARCH 2nd

Skill
EMOTM for 10 minutes
** complete the following complex
- power snatch
- hang squat snatch
- overhead squat
** heavy as possible
WOD
Level 1
15 minute AMRAP
- 10 front squats 135/95
- 20 wallball tosses
- 30 double unders
Level 2
15 minute AMRAP
- 10 front squats 95/65
- 20 wallball tosses
- 60 singles
 
 
TUESDAY MARCH 3rd
Skill
EMOTM for 16 minutes
** alternate the following movements
- 5 reps back squat (heavy as possible)
- 10 push-ups
** advanced perform ring push-ups
WOD
Level 1
4 rounds
** each round is 3 minutes
- 300 meter run
- assigned KB movement
Round 1 – KB swings
Round 2 – KB snatches (alternate arms)
Round 3 – KB thruster (alternate arms)
Round 4 – KB OHS (alternate arms)
** use one KB, choose weight.
Level 2
Round 1 – KB swings
Round 2 – KB goblet squats
Round 3 – KB swings
Round 4 – KB goblet squats
** use one KB, choose weight
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