CROSSFIT

Monday 2/22

“GYMNASTICS”
EMOM 16 minutes:
1 – 3 Back Squats
2 – 10 Pistols
3 – 10 Romanian Deadlifts
4 – Rest

“CONDITIONING”

For time:
10-9-8-7-6-5-4-3-2-1 Thrusters (115/75)
20-20-20-15-15-15-10-10-10-5 Bike Calories

“Gold” – 115/75 lbs.
“Silver” – 95/65 lbs.
“Bronze” – 65/45 lbs.

Tuesday 2/23

“GYMNASTICS”

3 Rounds for Quality
20ft Handstand Walk / :40 Handstand Hold
Max Strict Pullups
12 Banded Straight Arm Pulldown

“STRENGTH”

10 min to find a…
2-Rep Power Clean + 1 Push Jerk

“CONDITIONING”

10 Rounds for Time:
3 Clean and Jerks
3 Bar Facing Burpees

“Gold” – 135/85 lbs.
“Silver” – 95/65 lbs.
“Bronze” – 65/45 lbs.

Wednesday 2/24

“GYMNASTICS”

For Time: (Cap: 7:00)
Gold – 100 T2B
Silver – 70 T2B
Bronze – 50 Hanging Knee Raises

“CONDITIONING”

TEAMS OF 2 – Trade as Needed.

For Time:
30-25-20-15-10 Front Squat
100-100-100-100-100 Double Unders
20-40-60-80-100 Calorie Row

“Gold” – 155/105 lbs.
“Silver” – 115/75 lbs.
“Bronze” – 75/55 lbs.

Thursday 2/25

“STRENGTH”

EMOM 10 minutes:
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead Squat

“CONDITIONING”

OPEN 12.2 – THE SNATCH LADDER

MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 lbs Snatch, 30 reps
135 lbs Snatch, 30 reps
165 lbs Snatch, 30 reps
210 lbs Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 lbs Snatch, 30 reps
75 lbs Snatch, 30 reps
100 lbs Snatch, 30 reps
120 lbs Snatch, as many reps as possible

Silver Men – 65/115/145/185
Silver Women – 35/55/75/85
Bronze Men- 45/65/95/115
Bronze Women- 15/35/55/65

Friday 2/26

“PRIMER”

3 Sets for Quality
Max UB Strict HSPU
120ft SA OH KB Carry/Side

“CONDITIONING”

3 Rounds for Time:
5 Bar Muscle Ups
7 Push Jerks
9 Hang Power Clean
50 Double Unders

“Gold” – 155/105 lbs.
“Silver” – 115/75 lbs.
“Bronze” – 75/55 lbs.

Saturday 2/27

7:30 am

For Time:
1000m Run
+
5 Rounds
15 Push-ups
20 Med Ball Cleans
21 Burpees
+
1000m run

9:30 am

Teams of 2.
Trade After Each Round.

AMRAP 10 minutes:
P1 – Max Cal Bike
P2 – 5 Burpee Pull-ups + 15 Plate G2OH

AMRAP 10 minutes:
P1 – Max Cal Bike
P2 – 20 OH Plate Lunge + 10 T2B/HKR

BOOTCAMP

Monday 2/22

“CONDITIONING”

6 Sets:
AMRAP 4 minutes:
S1/3: 500/600m Row + Burpees
S2/4: 500/600m Row + DB Thruster
S3/6: 500/600m Row + Box Jumps
REST 2:00 between sets

Finisher:
AMRAP 6 minutes:
30 Abmat Sit-ups
30 Bicycles

Tuesday 2/23

“CONDITIONING”

AMRAP 7 minutes:
250m Row
5 Push-ups
10 Air Squats

REST 3:00

AMRAP 7 minutes:
10 Plate G2OH
10 Ring Rows
10/10 Goblet Reverse Lunge Steps

REST 3:00

AMRAP 7 minutes:
20 Calorie Row
20 Kettlebell Swings
20 Abmat Sit-ups

Wednesday 2/24

“CONDITIONING”

AMRAP 25 minutes:
5000/4000m Bike
2000/1500m Row
– with time remaining, AMRAP:
15/10 DB Push Press
20 DB Box Step-Ups
50 Single Unders

Thursday 2/25

“CONDITIONING”

AMRAP 30 minutes:
2 Push-ups
4 Box Jumps
6 Burpees
8 Lunges

FOLLOW US ON SOCIAL

READ MORE

WODS 2/22

CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian

Read More »

WODS 2/8

CROSSFIT Monday 2/8 “CONDITIONING” AMRAP 7 minutes: 14 Wall Balls 7 Box Jumps -R3- For Time: 21-15-9 Single Arm ALT.

Read More »

WODS 2/1

CROSSFIT Monday 2/1 “OPEN PREP” For Time: 50 Burpee Box Jump Overs (Time Cap: 10:00) – R5 – 5 Sets:

Read More »

WODS 1/25

CROSSFIT Monday 1/25 “OPEN PREP” EMOM x 10 minutes: 10 Bar Facing Burpees – R5 – 5 Sets of :30

Read More »

WODS 1/18

CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30

Read More »

WODS 1/11

CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell

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.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

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.

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.