CROSSFIT

Monday 3/15

“CONDITIONING”

For Time:
50-40-30-20-10
Row Calorie
Wall Ball

Time Cap: 20:00

Gold: 20/14
Silver: 14/12
Bronze: 12/10

Tuesday 3/16

“STRENGTH”

Every 1:30 for 12 mins, alternating between:
2 Overhead Squats, pick load
8 RDL, pick load

“CONDITIONING”

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Cap 20:00

Wednesday 3/17

“CONDITIONING”

Teams of 2 – Trade movements

For time:
5 Rounds:
10/7 Assault Bike Calories
10 Hang Power Cleans, 95/65 lbs
30 Double Unders
— then —
4 Rounds:
10 Bar Facing Burpees
10 Hang Squat Cleans, 95/65 lbs
40 Double Unders
— then —
3 Rounds:
10/7 Assault Bike Calories
10 Hang Squat Clean Thrusters, 95/65 lbs
50 Double Unders

Thursday 3/18

5 rounds for quality of:
5 Ring Swings
5 Strict Toes-to-bars
10 Box Jump Overs

“CONDITIONING”

Every 1 min for 15 mins, alternating between:
15 Push Press, 75/55 lbs
15 Sumo Deadlift High-pulls, 75/55 lbs
15 Overhead Squats, 75/55 lbs
20/15 Row Calories
Rest 1 min

Friday 3/19

Open WOD 21.2

BOOTCAMP

Monday 3/15

“CONDITIONING”

AMRAP 5 minutes
Max Calorie Bike

REST 2:00

AMRAP 5 minutes:
12 Kettlebell Swings
6 Burpee Box Jump Overs

REST 2:00

AMRAP 5 minutes
Max Calorie Bike

REST 2:00

AMRAP 5 minutes
12 Goblet Squats
6/6 Single Arm KB Press

Tuesday 3/16

AMRAP 25 minutes:
Buy-In: 1500/1000m Row
5 Rounds:
15 DB Hang Squat Clean Thrusters
30 Abmat Sit-ups
60 Single Unders
– with time remaining:
Max Meter Row

Wednesday 3/17

EMOM 12 minutes:
1st MInute: 12 KB Sumo Deadlift High Pull
2nd Minute: 12 Alt. DB Box Step-up
3rd Minute: REST

REST 5:00

AMRAP 16 minutes:
Buy-In: 1200m Run
– with time remaining, AMRAP:
4 Push-ups
8 Box Jumps
12 Russian KBS

Thursday 3/18

Every 3:00 x 4 Sets:
12 Seated DB Shoulder Presses
12 Seated Plate Lateral Raises
15 Goblet Squats @ 10X0

REST 5:00

Death by Calorie Bike
-Start at minute 3

With time remaining in class:
3 Sets:
15 Glute Bridges
15 Med Ball Sit-ups

FOLLOW US ON SOCIAL

READ MORE

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

Read More »

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

Read More »

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)

Read More »

WODS 6/28

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

Read More »

WODS 6/21

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

Read More »

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

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.

ELEMENTS 101 SIGN-UP

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

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.

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.