Class Times 4:39/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Push Press
Wod ~
30-20-10
KB Swings (35/50)
Box Jumps (20/24)
directly into
4 Rnds
6 Snatches (80/115)
9 OHS
12 Bar Facing Burpees
12/11/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - CF/Open
5:00 ~ Kids Class
7:00 ~ Oly Class
Gymnastics ~ 4 Rnds
5 Strict HSPU
:30 Handstand Hold
5 Strict TTB
:30 Rig hold
Wod ~ Partner Wod (15 Time cap)
40 Thrusters 55/75
8 Rope Climbs
30 Thrusters 65/95
6 Rope climbs
20 Thrusters 80/115
4 Rope Climbs
Endurance ~ Partner Work
7 Rnds
A1 ~ :45 sprint cal bike
A2 ~ rest
12/10/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
NO 7:00 pm Open Gym
Mod ~ EMOM 10
clean complex
Wod
5:00
Buy in 600m row
then in remaining time amrap
7 squat cleans 80/115
25 DU
rest 5:00
5:00
Buy In 500 row
Amrap in remaining time
5 squat cleans 95/135
25 DU
Rest 5:00
5:00
buy in 300m row
Amrap
3 Squat Cleans 105/155
25 DU
Accessory
10-1
GHD sit up
flutter kicks
Down and. Up planks
12/9/19
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids Class
Mod ~ Bench Press
Wod ~
7:00 Ladder increasing by 2 each set
2 DB DeadLifts (35/50)
2 DB Push Press
2 DB Alternating Front Rack Lunge
4,6,8,10,12…
Rest 3:00
Repeat only in 7:00 climb back down the ladder.. I.e. 10-8-6-4-2…
12/7/19
8:30 Class with Coach Emily
Mod ~ EMOM 10
Clean & Jerk
Wod ~ Hero Wod Dorie
Dedicated to WWII hero Doris Miller, of Waco, TX. During the attack in the Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move him to a safer place. After helping the captain, he went back to the battle row and found a gun that was unmanned and went manage it. When asked to abandon ship, Doris was one of the men who were able to save some of the injured men. Because of his bravery, he was awarded the Navy Cross. "Doris was always considering other people rather than himself. He definitely put country first."
He was also the Navy boxing champ at the time of the bombing of Pearl Harbor. He enlisted young into the only branch of the military which would take him. In addition to the Navy Cross, Doris was entitled to the Purple Heart Medal, the American Defense Service Medal, Fleet Clasp, the Asiatic-Pacific Campaign Medal and the World War II Victory Medal. “This marks the first time in this conflict that such high tribute has been made in the Pacific Fleet to a member of his race and I’m sure that the future will see others similarly honored for brave acts.” – Admiral Chester W. Nimitz
The owner of Train Waco, Jonathon Shelton, said, “The gym is always eager to honor our military veterans and first responders from the community.” Coach and event coordinator - and creator of the workout - Jared Gould said, “We hope the workout, which is free for the community to participate in, will increase awareness of the need for support of the memorial honoring the heroic acts by a Wacoan on December 7, 1941, during the attack on Pearl Harbor.”
The significance of the workout's format and rep scheme:
- Partner workout be cause he moved/drug several men to safer location while the ship was being strafed - including the ships commanding officer who was mortaly wounded.
- 150m Partner Carry, 150 Wall Balls, because "15" is in reference to a quote from Dorie as having fired the 50cal deck gun (which he had no training on) for 15 minutes recording at least one enemy kill and possibly up to four
- AMRAP at the end because after moving men during strafing, and after firing the 50 cal at enemy planes for 15 mins, because of his size/athleticism his commanding officer ordered him to save "as many men as possible" from the water as his ship was sinking
TrainWaco hosted the inaugural "Dorie" workout on December 8, 2018 - as a part of the efforts of the Waco community to garner awareness and generate support the completion of a local Doris Miller Memorial. The community raised over $1.5 million dollars for the completion of a project. Doreen Ravenscroft from Cultural Arts of Waco noted, “CrossFit participants are known for pushing the limits of physical excellence just as Doris made the decision to go above and beyond as well. This is an opportunity to remember and honor Miller’s efforts in a meaningful way.”
12/6/19
Class Times 5:15/8:30. NO 6:00!
CFSC Holiday Party @ 7:00pm
Mod ~ Back Squat
Wod ~ 3 RFT
75 DU
500m Row
20 Thrusters (65/95)
12/5/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Barbell Cycling ~ Snatch & Clean
Wod ~ CF Benchmark Wod
”GI Jane” ~ For Time
100 Burpee Pull ups
12/4/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids Class
7:00 ~ Oly Class
Mod ~ EMOM 12
Min 1 ~ 5 Ring Dips or 3 MU
Min 2 ~ 10 GHD Sit ups or 15 Weighted sit ups
Min 3 ~ 10 Hollow Rocks + :10 Hollow rock hold
Wod ~
4 Rnds
12 DB alternating Snatches 35/50
10 DL 105/155
3 Rnds
12/10 Cal Bike
8 DL 155/225
2 Rnds
12 HSPU
4 DL 205/275
12/3/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
NO 7:00pm
Mod ~ EMOM 12
Odd ~ 10 SDLHP (65/95)
Even ~ 12 Push Press
Wod Every 4:00 x 4 (2:00 rest between)
30/20 Cal Row
15 DB Box Step Overs (25/40)
max 10m sprints
12/2/19
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open House
5:00 ~ Kids Class
Mod ~ Front Squat
Wod ~
21 WB (14/20)
18 TTB
15 Cleans (75/115)
18 WB
15 TTB
12 Cleans (95/135)
15 WB
12 TTB
9 Cleans (115/155)
12 WB
9 TTB
6 Cleans (135/185)
11/30/19
8:30 Class with Coach Stacy
Mod ~ Back Squats
Wod ~ Partner Wod - Split Reps as choose
6 rnds (time cap 25:00)
20 HSPU
30 DL (125/205)
40 alternating DB Hang Clean & Jerk (35/53)
50 DU
11/29/19
8:30 Class with Coach Chuck
Mod: Every :90 x 7
1 Power Clean + 1 Front Squat +1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk
Wod: “The Chief”
3:00 x 5 (1:00 rest)
3 Power Cleans (95/135)
6 Push ups
9 air squats
11/28/19
THANKSGIVING THURSDAY!! Classes at 6:30am & 9:15am
TEAM of 4 Wod!! Come join us to get your holiday started!
5er 5k @ 8:00am ~ Group Picture at 7:50 start line!!
11/27/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
NO Kids Class or 7:00pm OLY class
Mod ~ Bench Press
Wod 2 RFT
50 DU
40 WAllBalls (14/20)
30 Hang Cleans (80/115)
20 Push Jerks (80/115)
10 CTB Pull ups or 5 Ring MU
11/26/19
Class Times 4:30/5:15/6:15 & 4:00/6:00/7:00
7:00 ~ Open Gym
Mod ~ “JOKER”
1-2-3-4-5-6-7-8-9-10 TTB
10-9-8-7-6-5-4-3-2-1 DL (155/225)
Endurance ~ 4 RNds (1:00 rest btw)
25/30 Cal Row
100m Hvy Sled Drag
100m DB Farmer Carry
11/25/19
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids Class
Mod ~ Overhead Complex
Wod ~ 16:00 AMRAP
6 Squat Snatches 65/95
20 KB Swings 35/53
200 Run
11/23/19
8:30 class with Coach Shallon
Mod ~ “Annie”
50-40-30-20-10
DU & Ab Mat Sit ups
Wod ~
30 Ground to Overhead (75/115)
30 Pull ups
30 BJ
3 Rope Climbs
20 G2O 85/125
20 Pull ups
20 BJ
2 Rope Climbs
10 G2O 95/135
10 Pull ups
10 BJ
1 Rope Climb
11/22/19
Class Times 5:15/8:30 & 6:00
Mod ~ Back Squats
Wod
50 Wallball Buy in
then
15-12-9 ~ Power Cleans (85/135)
** in between each set 12/15 Cal row
Rest 2:00
40 Wallball Buy In
then
12-9-6 Power Clean (105/155)
** 12/15 Cal Row between sets
Rest 2:00
30 Wallball Buy In
9-6-3 Power Cleans 125/185
** 12/15 Cal row
11/21/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Push Press build to a 1 rep max
Wod ~ 14:00 AMRAP
15 Push Press (65/95)
30 DU
15 DL (65/95)
30 DU
Core Strength
10-1
Russian Twist
Shoulder Taps
v-up over Medball
