CROSSFIT

Monday 9/23

“STRENGTH”

Back Squat
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open:
3 Rounds for Time:
400m Run
12 Burpee Box Jump Overs (24/20)
15 Front Squats (135/95)

Performance:
3 Rounds for Time:
400m Run
12 Burpee Box Jump Overs (20/16)
15 Front Squats (95/65)

Fitness:
3 Rounds for Time:
300m Run
9 Burpee Box Jump Overs (16/12)
12 Front Squats (65/45)

Tuesday 9/24

“STRENGTH”

Shoulder Press
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open:
AMRAP 12 minutes:
20 Russian Kettlebell Swings (70/53)
50 Double Unders
5 Strict HSPU

Performance:
AMRAP 12 minutes:
20 Russian Kettlebell Swings (53/35)
50 Double Unders
5 Assisted Strict HSPU

Fitness:
AMRAP 12 minutes:
10 Russian Kettlebell Swings (35/25)
75 Single Unders
8 DB Shoulder Press

Wednesday 9/25

“CONDITIONING”

Teams of 2. Trade Rounds after Buy-in.

Open:
AMRAP 22 minutes:
Buy-In: Partner Mile Run (4 laps around the block while team members hold 1 band)
– with time remaining, AMRAP:
12/9 Calorie Row
4 Curtis P’s (95/65)
*Curtis P = Power Clean + FR Lunge + FR Lunge + Push Press

Performance:
AMRAP 22 minutes:
Buy-in: Partner Mile Run (4 laps around the block while team members hold a single band)
– with time remaining, AMRAP:
12/9 Calorie Row
4 Curtis P’s (75/55)

Fitness:
AMRAP 22 minutes:
Buy-in: Partner 800m Run (2 laps around the block while team members hold a single band)
– with time remaining, AMRAP:
10/7 Calorie Row
4 Curtis P’s (45/35)

Thursday 9/26

“STRENGTH”

Deadlift
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open/Performance:
4 Sets:
AMRAP 2:30
20/15 Calorie Bike
– with time remaining, AMRAP:
6 C2B Pull-ups
6 Box Jump Overs (24/20)
REST 2:30

Fitness:
4 Sets:
AMRAP 2:30
15/10 Calorie Bike
– with time remaining, AMRAP:
6 Assisted Pull-ups
6 Box Jump Overs (20/16)
REST 2:30

Friday 9/27

“STRENGTH”

Bench Press
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open:
AMRAP 7 minutes:
600m Run
– with time remaining:
Max Rep Squat Clean and Jerks (155/110)

Performance:
AMRAP 7 minutes:
600m Run
– with time remaining:
Max Rep Squat Clean and Jerks (115/75)

Fitness:
AMRAP 7 minutes:
400m Run
– with time remaining:
Max Rep Power Clean + Thruster

BOOTCAMP

Monday 9/23

Every 2:00 x 4 Sets, alternate between
20 Seated DB Presses
200m Run
20 KB RDL

REST 5:00

AMRAP 10 minutes:
2-4-6-8-10…etc.
Dbl. DB Box Step-Ups
Abmat Sit-ups

Tuesday 9/24

Every 6:00 x 5 Sets:
250m Row
12 Burpees
500m Bike

REST 5:00

AMRAP 5 minutes:
15 Leg Lifts
30 Russian Twists
:15 Bottom of Push-up Hold (Chest 2″ off the ground)

Thursday 9/26

EMOM 20 minutes:
1st Minute: 15 Wall Balls
2nd Minute: 15 Box Jumps
3rd Minute: 15/12 Calorie Row
4th Minute: REST

REST 5:00

AMRAP 5 minutes:
Alternating Turkish Get-ups (pick load)

Friday 9/27

Teams of 2. Trade Reps as Needed. Run Together.

AMRAP 25 minutes:
75/50 Calorie Row
50 DB Deadlifts
400m Run
50 DB Thrusters
75/50 Calorie Bike

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.