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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 FEBRUARY 10
Skill
EMOTM for 10 minutes
– 3 front sqauts
** from the ground
WOD 
Level 1
4 rounds
10 power cleans 135/95
30 double unders
Level 2
4 rounds
10 power cleans 95/65
60 singles
THURSDAY FEBRUARY 11
Skill 
Jerk (push or split)
– establish a heavy triple
** from the rack
WOD 
15 minute AMRAP
20 power snatch
20 thrusters
20 shoulder to overhead
Level 1 – 95/65
Level 2 – 75/55
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FRIDAY & SATURDAY

FRIDAY FEBRUARY 12
Skill
For time:
1 mile run
WOD 
Level 1
6 rounds
5 HSPU
10 push-ups
20 KB swings 53/44
Level 2
6 rounds
5 ring rows
10 push-ups
20 KB swings (choose weight)
SATURDAY FEBRUARY 13
2nd Annual 4100 Competition
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MONDAY & TUESDAY

MONDAY FEBRUARY 8

Skill
15 minutes to work up to a heavy hang clean double

WOD
5 rounds
10 overhead squats
10 up and over box jumps 24/20

Advanced – 135/95
Level 1 – 95/65
Level 2 – 75/55

 

 

TUESDAY FEBRUARY 9

Skill
Deadlift
5×5
** perform one max set of strict pull-ups between rounds. Use a band if needed.

WOD
Level 1
For time:
40 wallballs
3 for 1 burpee broad jumps across the gym
100 air squats
3 for 1 burpee broad jumps across the gym.
40 wallballs
** 3 for 1 burpee broad jumps are done by performing three burpees then at the end of the third burpee broad jump as far as possible. Continue until you reach the opposite side of the gym.
Level 2
15 minute time cap

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FRIDAY & SATURDAY

FRIDAY FEBRUARY 5th

Skill
Back squat
5×5
WOD
For time:
100 thrusters for time
** 3 burpees at the top of every minute
Advanced – 135/95
Level 1 – 95/55
Level 2 – 75/55

 

SATURDAY FEBRUARY 6th
Skill
Double core Tabata
WOD
Level 1
Team WOD
** teams of three **
30 minute AMRAP
15 power cleans
9 rope climbs
150 double unders (50 each person)
** only one person working at a time one each movement. (One person can on ropes and one on cleans at the same time)

Advanced – 185/115
Level 1 – 165/105
Level 2 – 135/95

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WEDNESDAY & THURSDAY

WEDNESDAY FEBRUARY 3
Skill
EMOTM for 10 minutes
– one snatch
– one overhead squat
– one hang power snatch
WOD
Level 1
“Death by 10 meters”
On the first minute run 10 meters. On the second minute run 10 meters twice…..until you can’t complete the required reps in time
Level 2
Same as level one

 
THURSDAY FEBRUARY 4
Skill
Establish a max of the following complex
– 1 strict press
– 2 push press
– 3 jerks
** from the ground
WOD
5 rounds
**each round is 3 minutes**
10 pull-ups
Shuttle run
Max rep cleans (full)
**two minutes rest**
Level 1 – 135/95
Level 2 – 95/65

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MONDAY & TUESDAY

MONDAY  FEBRUARY 1
Skill
15 minutes to establish one rep max clean and jerk
WOD
Level 1
7 rounds
20 wallballs
10 box jumps
Level 2
Scale box jumps as needed

 
TUESDAY FEBRUARY 2
Skill
EMOTM for 12 minutes
– 3 heavy front squats
WOD
Triple metcon
5 minute AMRAP
5 power snatch
10 double unders
**rest 1 minute**
5 minute AMRAP
7 thrusters
15 abmat sit-ups
**rest 1 minute**
5 minute AMRAP
10 cleans
20 KB swings

Level 1 – 115/85
Level 2 – 75/55

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FRIDAY & SATURDAY

FRIDAY JANUARY 29
Skill
Deadlift
5×5
WOD 
Level 1
10 minute AMRAP
Ascend the ladder as high as possible
2,4,6,8,10…..
– overhead sqauts 115/85
– toes to bar
Level 2
10 minute AMRAP
Ascend the ladder as high as possible
2,4,6,8,10…..
– overhead sqauts 95/65
– abmat sit-ups
SATURDAY JANUARY 30
 Skill
EMOTM for 12 minutes
– one snatch
– two overhead squat
WOD 
Level 1
5 rounds
– 20 wallballs
– walking lunges across the gym with wallball
– 20 abmat sit-ups with wallball
– walking lunges back to wall with wallball
** for setup place the wallball at the wall and the abmat at the other side of the gym. Hold the wallball in front of chest during lunges.
Level 2
Leave wallball at the wall
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WEDNESDAY & THURSDAY

WEDNESDAY JANUARY 27
Skill 
EMOTM for 10 minutes
– 4 touch and go power cleans
** choose weight
WOD 
Level 1
5 rounds
15 toes to bar
10 pull-ups
Level 2
5 rounds
15 abmat sit-ups
5 ring rows
THURSDAY JANUARY 28
Skill 
15 minutes to establish a heavy jerk double
** push or split
WOD 
Level 1
400 meter run
40 up and over box jumps
400 meter run
40 ball slams
400 meter run
40 burpees
Level 2
300 meter run
30 box stepups
300 meter run
30 ball slams
300 meter run
30 burpees

 

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