All posts by Kerry Hicks

Monday Feb 10 th

Posted 02/09/20 by | 0

Skill Atlas Stone To Shoulder
Skill: Handstand Walk Progressions


5 Rounds for Time:

500m Row/ 400m Run

25ft Handstand Walk/ 50 ft Bear Crawl

Saturday Feb 7th

Posted 02/07/20 by | 0

25 Min AMRAP Partner Wod (Switch Every Round )

Partner 1  Max CAL Row As Partner 1 Works
Partner 2
10 Single Arm Alt Hang Dumbbell Clean And Jerk
10 Sit Ups
10 Box Jumps

Your Score Is Total Reps + Total Cals Each Round is 30 Reps

Friday Feb 7th

Posted 02/06/20 by | 0

5 Sets of 5 Strict Press

5 Sets of 3 Push Press 

5 Sets of 1 Push Jerk

Pure shoulder strength day! Build up each set. Your score is your heaviest weight at each of the three lifts. You only get 5 sets of each though, so make that fifth set your heaviest.  

Thursday Fed 6th

Posted 02/05/20 by | 0

Build to a Heavy:

3 Touch and Go Power Cleans

For Time


Power Clean 95/65

Wall Ball 20/14

Boot camp


Ring row

Air bike

Air squats


Hollow Hold

Build Up To Your Opener Clean And Jerk Then do 3 Sets Of 1. Openers Should Be 80 to 90%

Wednesday Feb 5th

Posted 02/04/20 by | 0

Miss You ASA

Skill : Dumbbell Snatch Drills

5 Rounds


10 DB Snatch 50/35

10 Burpee Box Jump Over

2 min rest in between Rounds

A total of 28 Minutes! Push hard, keep moving. You get to rest in between rounds. Feel free to scale the weight down but that means more rounds with lighter weight. For the burpee box jump overs, you do not have to stand up on the box, however you must touch the top of the box with two feet.


Skill Work on Dumbbell Snatch

5 Rounds
8 Dumbbell Snatch
8 Burpees
2 Min Rest


Tuesday Feb 4th

Posted 02/03/20 by | 0

Currently all classes are on For today

8 Min EMOM
5 Dead Lifts @65%
20 Double Unders

For time
21 Toes To Bar 
21 Goblet Squats
21 Kettle Bell Swings
21 Hand Release Push Ups
15 Toes To Bar 
15 Goblet Squats
15 Kettle Bell Swings
15 Hand Release Push Ups
9 Toes To Bar
9 Goblet Squats
9 Kettle Bell Swings
9 Hand Release Push Ups

Deadlifts are not too heavy so you should move well. Double Unders should be fast. If 20 is too many, scale to 10. You can also just work on DUBS until you are 50 seconds into the min. For the METCON move fast with short transitions. Scale the T2B with Kipping Knee Raises and pick a Bell you can go unbroken with on the Kettle Bell Swings. Use the Same Bell For Your Squats.  

Same As Adult Class; Scale Toes To Bar

Today We Are Building up To One Kilo Above Our Opener Then Doing 3×1 At That weight Opener Should Be 85 to 95%. If You Feel Great After Your Three Openers You Can Go UP In Weight. This will Also Be A Good Day To Find An Opener For Our Snatch

Monday Feb 3rd

Posted 02/02/20 by | 0


Build to Heavy of the Complex:*The 3 Position Clean In 18 Min 

Squat Clean 

Hang Squat Clean 

High Hang Squat Clean


5 Sets of 5 Front Squat at 65-75% in 20 min

Heavy Lifting For Monday. Lets Hit That Triple Extension In Every Clean And Then Pull Under That Bar. Pull Hard Pull Under Stand UP. For Your Front Squats Keep That Chest Up Drive Hard Out Of The Bottom.


Find A Heavy 3 Position Clean in 18 Min

Find A Heavy 5Rep front Squat In 18 Min

Saturday Feb 1st

Posted 01/31/20 by | 0


This Hero WOD is Normally done with 150 wall balls we are subbing 100 pull ups

namesake photo

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.”


  • AMRAP (with a Partner) in 20 minutes
  • Buy In:
  • 150 meter Partner Carry (each)
  • Then, in time remaining:
  • Partner A completes 1 round of:
  • 15 American Kettlebell Swings (53/35 lb)
  • 10 Burpees
  • 5 Ground-to-Overheads (95/65 lb)
  • Partner B performs:
  • Max Pull Ups
  • Partners rotate each round until team completes 100 Pull ups
  • Then, in time remaining:
  • AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 100 cumulative Pull Ups are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.



5×5 deadlift building
4 rounds
1 min hollow hold
20 weighted hip thrusts
1 min side plank
20 slow med ball mtn climbers

Friday Jan 31st

Posted 01/30/20 by | 0

Build to a Heavy Power Snatch

5 Rounds for Time

500m Row/400m Run

10 Wall Balls 20/14

10 Power SNATCH 105/75

Power Snatch catch that bar above 90. When that lift passes your knee lift hard and fast hit that triple extension pull under and push up. If its nice out side run as weather gets better the more we will run.