CROSSFIT

Monday 6/15

In 10 minutes, build to a moderate:
Power Clean + Hang Clean + Jerk

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Benchmark: DT

Rx’d
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overheads (155/105)

Performance:
5 Rounds for Time:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Shoulder to Overheads (115/75)

(Time Cap: 13:00)

Tuesday 6/16

Benchmark: G.I. Jane

Rx’d
For Time:
100 Burpee Pull-ups

Performance:
For Time:
75 Burpee Pull-ups

(Time Cap: 15:00)

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AMRAP 6 minutes:
20 Abmat Sit-ups
:30 Bottom of Squat Hold
20 Bicycles

Wednesday 6/17

Teams of 2. Trade Rounds.

Rx’d
AMRAP 25 minutes:
500/400m Row
21 Thrusters (95/65)

Performance:
AMRAP 25 minutes:
350m Row
15 Thrusters (65/45)

(Goal: 3:00 per round)

Thursday 6/18

Rx’d
Every 6:00 x 5 Sets:
Set 1: 400m Run + 20 Back Squats (225/155)
Set 2: 400m Run + 25 KBS (70/53)
Set 3: 400m Run + 20 Back Squats (225/155)
Set 4: 400m Run + 25 KBS (70/53)
Set 5: 400m Run + 20 Back Squats (225/155)

Performance:
Every 6:00 x 5 Sets:
Set 1: 300m Run + 20 Back Squats (155/105)
Set 2: 300m Run + 25 KBS (53/35)
Set 3: 300m Run + 20 Back Squats (155/105)
Set 4: 300m Run + 25 KBS (53/35)
Set 5: 300m Run + 20 Back Squats (155/105)

Friday 6/19

Rx’d
For Time:
1k Row
50 Power Snatch (75/55)
50 Pull-ups
50 Double Unders
50 Box Jumps (24/20)
50 Toes to Bar
1k Row

Performance:
For Time:
750m Row
35 Power Snatches (65/45)
35 Assisted Pull-ups
70 Single Unders/Line Hops
35 Box Jumps (20/16)
35 Hanging Knee Raises
750m Row

Saturday 6/20

Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Power Cleans (135/95)
500m Row
20 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)

BOOTCAMP

Monday 6/15

AMRAP 20 minutes:
500/400m Row
30 Box Jumps
15 DB Thrusters R Arm
15 DB Thrusters L Arm

Tuesday 6/16

Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Burpees
20 KBS

Wednesday 6/17

5 Sets:
AMRAP 1 minute:
Max Calorie Bike
REST 2:00

REST 5:00

AMRAP 10 minutes:
10 Single Arm DB/KB Deadlift
20 Abmat Sit-ups
10 Single Arm DB/KB Deadlift
40 Flutter Kicks

Thursday 6/18

For Max Distance:
AMRAP 18 minutes:
Max Distance Row
Every 2:00 perform:
10/5 Push-ups
15 Air Squats
(Start w/ 10/5 Push-ups + 15 Air Squats)

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3 Sets of: :30 on/ :10 off
Plank
Squat Hold
Front Leaning Rest

Friday 6/19

AMRAP 20 minutes:
50 Kettlebell Swings (35/25)
50 Box Jumps (24/20)
800m Run
50 Walking Lunges
50 Burpees

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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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WODS 6/7

Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall

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WODS 5/31

Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or

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WODS 5/24

Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65

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WODS 5/17

CROSSFIT Monday 5/17 “GYMNASTICS” EMOM 9 minutes: 1st Minute: 5 HSPU -or- Progressions 2nd Minute: 5 Candlestick Roll-ups 3rd Minute:

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