CROSSFIT

Monday 1/20

“STRENGTH”

Every 1:30 x 4 sets each, alternate between:
8 Front Squats @ 70%
30 Empty Barbell Good Mornings (45/35)

“CONDITIONING”

Open:
For Time:
27-21-15-9
Thrusters (95/65)
Toes to Bar

Performance:
27-21-15-9
Thrusters (75/55)
Toes to Bar

Fitness:
27-21-15-9
Thrusters (45/35)
Hanging Knee Raises

Tuesday 1/21

“CONDITIONING”

Teams of 2. Trade as Needed.

Open:
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (135/95)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00

Performance:
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (115/75)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00

Fitness:
3 Sets:
AMRAP 9 minutes:
20/15 Calorie Bike
60 Kettlebell Swings (35/25)
20/15 Calorie Bike
20 Bar Facing Burpees

Wednesday 1/22

“STRENGTH”

Part 1:
Build to a heavy 3-rep Strict Press

Part 2: Every 2:00
Perform 3 x 6 Push Press w/ weight from Part 1

Part 3: Every 2:00
Perform 3 x 9 Push Jerk w/ weight from Part 1

REST 2 minutes between each part.

“CONDITIONING”

Teams of 2. Trade Rounds.

Open:
8 Sets (total) for Time:
15/12 Calorie Row
15 Box Jump Overs (24/20)
15 C2B Pull-ups

Performance:
8 Sets (total) for Time:
15/12 Calorie Row
15 Box Jump Overs (20/16)
15 Pull-ups

Fitness:
8 Sets (total) for Time:
12/10 Calorie Row
12 Box Jump Overs (20/16)
12 Assisted Pull-ups

Thursday 1/23

“CONDITIONING

Open:
AMRAP 10 minutes:
5-10-15-20-25…etc. Deadlifts (185/125)
20-40-60-80-100…etc. Double Unders

REST 5:00

AMRAP 10 minutes:
5-10-15-20-25…etc. Calorie Bike
20-40-60-80-100…etc. Walking Lunges

REST 5:00

For Time:
100 Abmat Sit-ups

Friday 1/24

“STRENGTH”

In 8 minutes:
400m Run
– in remaining time:
8RM Back Squat

“CONDITIONING”

Open:
For Time:
800m Run
21 Power Snatches (135/95)
21 Burpee Pull-ups
400m Run
21 Power Snatches (135/95)
21 Burpee Pull-ups
800m Run

Performance:
For Time:
600m Run
21 Power Snatches (115/75)
21 Burpee Pull-ups
300m Run
21 Power Snatches (115/75)
21 Burpee Pull-ups
600m Run

Fitness:
For Time:
600m Run
15 Hang Power Snatches (75/55)
15 Burpee Pull-ups
300m Run
15 Hang Power Snatches (75/55)
15 Burpee Pull-ups
600m Run

BOOTCAMP

Monday 1/20

AMRAP 20 minutes working :45 on/:15 off:
Max Calorie Row
Max Box Jump Overs (24/20)
Max Kettlebell Swings (53/35)
Max Burpees

REST 5:00

AMRAP 8 minutes:
20 Abmat Sit-ups
8/8 Single Leg KB/DB RDL
:30 Side Plank (R)
:30 Side Plank (L)

Tuesday 1/21

EMOM 10 minutes:
O: :30 Max Dbl. Dumbbell Strict Press
E: :30 Max Double/Single Unders

REST 5:00

AMRAP 20 minutes:
200m OH Plate Carry (25/15)
30 Alternating Box Step Ups (24/20)
30 KB Sumo Deadlifts (53/35)

Thursday 1/23

3 Sets:
15 Dumbbell Thrusters
8 Burpee Box Jumps
2:00 Max Meter Row
REST 3:00

REST 5:00

3 Sets: (10-minute cap)
20 Push-ups
40 Abmat Sit-ups

Friday 1/24

5 Sets:
AMRAP 5 minutes:
400m Run
20/15 Calorie Bike
Max Rep Kettlebell Swings (53/35)
REST 3:00

REST 5:00

AMRAP 5 minutes:
10 T2B/Hang Leg Raises
20 Bicycles
30 Crunches

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WODS 2/22

CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian

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WODS 2/8

CROSSFIT Monday 2/8 “CONDITIONING” AMRAP 7 minutes: 14 Wall Balls 7 Box Jumps -R3- For Time: 21-15-9 Single Arm ALT.

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WODS 2/1

CROSSFIT Monday 2/1 “OPEN PREP” For Time: 50 Burpee Box Jump Overs (Time Cap: 10:00) – R5 – 5 Sets:

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WODS 1/25

CROSSFIT Monday 1/25 “OPEN PREP” EMOM x 10 minutes: 10 Bar Facing Burpees – R5 – 5 Sets of :30

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WODS 1/18

CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30

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WODS 1/11

CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell

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