CROSSFIT

Monday 9/2

“CONDITIONING”

Team Riley

Open/Performance:
1.5 Mile Run
150 Burpees
1.5 Mile Run

Fitness:
1 Mile Run
100 Burpees
1 Mile Run

*Run together.
*Trade every 5 reps on the burpees.
*Time Cap: 40 minutes

Tuesday 9/3

“STRENGTH”

Shoulder Press
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Open/Fitness:
AMRAP 7 minutes:
15/12 Calorie Row
15 Push Press (95/65)

REST 2:00

AMRAP 7 minutes:
20/15 Calorie Bike
20 KBS (53/35)

Fitness:
AMRAP 7 minutes:
10/7 Calorie Row
10 Push Press (65/45)

REST 2:00

AMRAP 7 minutes:
15/10 Calorie Bike
15 KBS (35/25)

Wednesday 9/4

“STRENGTH”

Back Squat
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Tabata Something Else

Tabata Pull-ups
Tabata Push-ups
Tabata Abmat Sit-ups
Tabata Air Squats

*Finish all 8 rounds of 1 movement before moving to the next.
*Score is total reps.

Thursday 9/5

“STRENGTH”

Bench Press
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Open/Performance:
4 Rounds for Max Reps:
AMRAP 3 minutes:
20 Walking Lunge Steps
15 Thrusters (95/65) (75/55)
– with time remaining, AMRAP:
Max Burpee Box Jump Overs (24/20)
REST 2:00

Fitness:
4 Rounds for Max Reps:
AMRAP 3 minutes:
14 Walking Lunge Steps
10 Thrusters (45/35)
– with time remaining, AMRAP:
Max Burpee Box Jump Overs (20/16)

Friday 9/6

“STRENGTH”

Deadlift
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Open:
For Time:
25 Handstand Push-ups
50 Toes to Bar
800m Run
75 Push Press (75/55)
150 Double Unders

Performance:
For Time:
25 Box HSPU
50 Toes to Bar/Hanging Knee Raise
800m Run
75 Push Press (65/45)
150 Double Unders -or- 200 Singles

Fitness:
For Time:
20 DB Presses
35 Hanging Knee Raises
400m Run
50 Push Press
200 Singles

BOOTCAMP

Tuesday 9/3

EMOM 12 minutes:
1st Minute: Dbl. DB Shoulder Press
2nd Minute: Burpee Box Jumps
3rd Minute: Dbl. DB Deadlifts
4th Minute: REST

+

AMRAP 20 minutes:
200m Run
50 Double Unders -or- Single Unders
40 Air Squats
30 Kettlebell Swings
20 Push-ups
REST 1:00

Thursday 9/5

5 Sets:
AMRAP 3 minutes:
Max Calorie Row
REST 2:00

REST 5:00

AMRAP 12 minutes:
12 (6/6) DB Box Step Ups
20 Abmat Sit-ups
100m Plate OH Carry

Friday 9/6

Teams of 2. Trade Reps. Run Together.

AMRAP 30 minutes:
300m Run
50 Wall Balls
50 Box Jump Overs
50 Kettlebell Swings
50/30 Calorie Row

FOLLOW US ON SOCIAL

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 »

WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

Read More »

WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

Read More »

WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

Read More »

WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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.