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

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WODS 7/19

Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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