CROSSFIT

Monday 12/14

“STRENGTH”

E2MOMx5
10 Bench Press

“CONDITIONING”

5 Sets:
AMRAP 2 minutes:
18/12 Calorie Row
20 Burpee Bumper Plate G2O
– Rest 1 –

* Pick up where you left off

Tuesday 12/15

“STRENGTH”

Every 1:30 for 12:00
1- 4 Deadlifts
2- 6/6 BB Front Rack Box Step Up

“CONDITIONING”

“3 Wise Men”

Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Balls (20/14)

Wednesday 12/16

“CONDITIONING”

Teams of 2 – Trade As Needed

5 Rounds for Time
100 DU / 150 SU
30 Sit-Ups

-REST 5:00-

200 Air Squats
* Every Minute 5 Burpees
** Burpee Together

Thursday 12/17

“CONDITIONING”

3 Sets:
2:00 Overhead Squat
REST 2:00
2:00 Calorie Row
REST 2:00

GOLD = 95/65
SILVER = 75/55
BRONZE = 45/35

Friday 12/18

“CONDITIONING”

12 Days of CrossFit
For time:
1 Thruster, 135/95 lbs
2 Hang Power Cleans, 135/95 lbs
3 Deadlifts, 135/95 lbs
4 Burpees
5 Toes-to-bars
6 Box Jumps, 24/20 in
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings, 53/35 lbs
10 AbMat Sit-ups
11 Wall Balls, 20/14 lbs
12 Bike Calories

Saturday 12/19

CF Endurance:

7rds
400m run
21 lunges
15 pullups
9 burpees

Community WOD:

Teams of 2 – Trade Every Minute

AMRAP 20
600m Buy-In – Together

50 front Squats
50 Thrusters
50 Push press
50 Box Jumps

45/35lbs

BOOTCAMP

Monday 12/14

“CONDITIONING”

150 Air Squats
-rest5-
3 Rounds for Time
100 SU
33 Sit-Ups

Tuesday 12/15

“STRENGTH”

3 Sets
5 DB Floor Press
5 DB Bent Over Row
Rest 1:00

“CONDITIONING”

3 RFT:
500m Row
30 ALT. DB Thrusters
10 Box Jumps

Wednesday 12/16

“CONDITIONING”

Teams of 2 – trade as needed – Can only get calories while partner holds
150/120 cal bike
P1 – Calories
P2- Dual KB Rack Hold

150/120 cal row
P1 – Calories
P2- Dual KB Suitcase Hold

Thursday 12/17

“STRENGTH”

4 Sets
4/4 DB box step up
12 DB RDLs

“CONDITIONING”

AMRAP 20
12 cal bike’
20 Kettlebell Swings
12 Goblet Squats

Friday 12/18

“CONDITIONING”

3 Rounds for Time:
100 Plate Hops (Feet 3 & 9)
1000/750m row
100 MTN Climbers

FOLLOW US ON SOCIAL

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 »

WODS 3/4/24

Monday 3/4 “STRENGTH” EMOM 8 Mins Min 1: 6-8 Strict HSPU Min 2: 25s hollow hold “CONDITIONING” AMRAP 4 x

Read More »

WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

Read More »

WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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.