WODS 11/24/25
- Train Waco
- Nov 23, 2025
- 2 min read
Weekly Schedule:
Mon. + Tues.: Normal Schedule
Wednesday: Last Class Noon
Thursday: Closed
Friday: 9am Only
Saturday: Normal Schedule
Monday 11/24
"PRIMER"
3 Sets of :20 work each movement:/ 10 Seconds Rest
Toe Touch Jumping Jacks
2 Squat Wall Balls
Reverse Lunge Steps
Pushup to Pike
"STRENGTH"
In 25 minutes:
Find a new 1RM or 3RM
Back Squat
Shoulder Press
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
"CONDITIONING"
AMRAP 9 minutes:
250m/200m Row
10 Wall Balls (20/14)
5 Burpees Over Erg
Tuesday 11/25
"PRIMER"
AMRAP 7 Mins
1000m Bike
20 Russian Swings
10 Hand Release Pushup
10 BB Alternating Single Leg RDL
"STRENGTH"
In 25 minutes:
Find a new 1RM or 3RM
Deadlift
Bench Press
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
"CONDITIONING"
3 Rounds for Time:
25 Push Press (95/65)
25 Box Jump Overs (25/20)
Wednesday 11/26
"PRIMER"
2:30 2:00-1:30-1:00-Row
Rest 30-60-90 Seconds
"CONDITIONING"
Teams of 2. Trade Reps as Needed.
As Many Reps as Possible in 22 minutes
75 KBS (53/35)
50 Goblet Squats (53/35)
25 Ring Dips
100 Calorie Bike
25 Knees to Elbow
50 Hand Release Pushups
75 Russian KBS (53/35)
100 Calorie Row
Scaled
50 KBS (35/25)
35 Goblet Squats (35/25)
15 Box Dips
60 Calorie Bike
15 Hanging Knee Raises
35 Kneeling Hand Release Push Ups
50 Russian KBS (35/25)
60 Calorie Row
Thursday 11/27
THANKSGIVING HOLIDAY
Friday 11/28
"PRIMER"
3 Minutes Row/Bike
6 Minutes Coach Led Line Drills
"CONDITIONING"
Teams of 2. Trade Reps as Needed.
"600 Reasons to Love CrossFit"...
For Time:
Buy-In: 100 Double Unders
25 Burpees to Target
25 Cal Row
25 Cal Bike
25 Pullups
25 Burpees over Barbell
25 Cal Row
25 Cal Bike
25 Deadlift (185/125)
25 Burpees
25 Cal Row
25 Cal Bike
25 Power Cleans (135/95)
25 Burpees Over Barbell
25 Cal Row
25 Cal Bike
25 Front Squats (95/65)
25 Burpees to Target
25 Cal Row
25 Cal Bike
25 Toes to Bar
Saturday 11/29
"PRIMER"
7 Rounds: A+B = 1 Round
A: Bike 30 Seconds Fast
B: 8 Plate Ground to Overhead
+ 4 Push Up to Pike w/ 2 Shoulder Taps
"CONDITIONING"
Teams of 2 Split Reps as Needed/Alternate Shuttle Runs
4 Rounds
Every 6 Minutes on the Minute
50ft Plate Overhead Walking Lunge Steps (45/25)
10 Handstand Pushups
6 Alternating Shuttle Run (120ft)
In time remaining: Max Cal Bike
Rest 2 Minutes Between Rounds
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