CROSSFIT

Monday 1/13

“CONDITIONING”

Rogue WOD #1

Open:
AMRAP 10 minutes:
1k Row
75 Thrusters (75/55)

Performance:
AMRAP 10 minutes:
1k/750m Row
75 Thrusters (65/45)

Fitness:
AMRAP 10 minutes:
750m Row
50 Thrusters (45/35)

Tuesday 1/14

“CONDITIONING”

Rogue WOD #2

Open:
For Time:
3-6-9-12
Pull-up
Squat Clean (135/95)

Immediately into:

12-9-6-3
Bar Muscle Up
Squat Clean (185/125)

Time Cap: 12 minutes

Performance:
For Time:
3-6-9-12
Pull-up
Squat Clean (95/65)

Immediately into:

12-9-6-3
C2B Pull-ups
Squat Clean (135/95)

Fitness:
3-6-9-12
Assisted Pull-ups
Front Squats (95/65)

Wednesday 1/15

“Conditioning”

Teams of 2. Trade Sets.

Open/Performance/Fitness:
Tabata:
Calorie Bike
Push-ups
Wall Balls (20/14)
SDHP (75/55)
Calorie Bike

* Complete all 8 (4/4) sets before moving to the next movement.

REST 5:00

Death by 10m
* Start at “minute 5.”

Thursday 1/16

“CONDITIONING”

Rogue WOD #3

Open:
AMRAP 20 minutes:
100 Double Unders
80 Alt. DB Snatch (50/35)
100 Double Unders
60 Toes to Bar
100 Double Unders
40 DB Squat (2 DBs)
100 Double Unders
20 Strict HSPU

Performance:
AMRAP 20 minutes:
150 Single Unders
80 Alt. DB Snatch (35/25)
150 Single Unders
60 Toes to Bar
150 Single Unders
40 DB Squats (2 DBs)
150 Single Unders
20 Strict HSPU -or- Seated DB Press (35/25)

Fitness:
AMRAP 20 minutes:
100 Single Unders
60 Alt. DB Snatch (25/15)
100 Single Unders
40 Hanging Knee Raises
100 Single Unders
30 DB Squats (2 DBs)
100 Single Unders
20 Seated DB Press (25/15)

Friday 1/17

“CONDITIONING”

Rogue WOD #4

Open:
AMRAP 6 minutes:
3 Box Jump Overs (24/20)
6 Deadlifts (255/175)
9 Bar Facing Burpees

Performance:
AMRAP 6 minutes:
3 Box Jump Overs (24/20)
6 Deadlifts (185/125)
9 Bar Facing Burpees

Fitness:
AMRAP 6 minutes:
3 Box Jump Overs (20/16)
6 Deadlifts (135/95)
9 Bar Facing Burpees

BOOTCAMP

Monday 1/13

AMRAP 20 minutes:
1-Mile Run
– with time remaining, AMRAP:
5 Kettlebell Swings (53/35)
10 Push-ups
15 Air Squats

REST 5:00

For Time:
100 Abmat Sit-ups

Tuesday 1/14

4 Sets:
AMRAP 3 minutes:
500m Row
– with remaining time:
Max Effort Burpee Box Jump Overs (24/20)
REST 2:00

REST 5:00

AMRAP 10 minutes:
200m Run
Max Hanging Knee Raises/T2B
*Once you come off the bar, run another 200m

Thursday 1/16

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:
75/50 Calorie Bike
75 Box Jumps (24/20)
75 Kettlebell Swings (53/35)
75 Dbl. DB Squat (40/25)
75 Dbl. DB Push Press (40/25)
75/50 Calorie Row

REST 5:00

Alt. Movement Tabata x 8 Sets Each:
Abmat Sit-ups
Plank

Friday 1/17

AMRAP 10 minutes:
60 Walking Lunges
20 Burpees

REST 3:00

AMRAP 8 minutes:
40 Dbl. DB Air Squats (25/15)
15 Burpee Box Jumps (24/20)

REST 3:00

AMRAP 6 minutes:
20 Dbl. DB Walking Lunges (25/15)
10 Burpee Box Jump Overs (24/20)

FOLLOW US ON SOCIAL

READ MORE

WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

Read More »

WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

Read More »

WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

Read More »

WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Read More »

WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

Read More »

BOOK A FREE CONSULT

Schedule an appointment with one of our staff members to see why Train Waco is the right spot for you.  The consultation will allow time to answer questions as well as provide a tour of our facility.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

Sign up for personalized training

Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

Let's get you signed up!

Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.