TRAIN WACO BLOG

Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.

WODS 9/2

CROSSFIT Monday 9/2 “CONDITIONING” Team Riley Open/Performance: 1.5 Mile Run 150 Burpees 1.5 Mile Run Fitness: 1 Mile Run 100 Burpees 1 Mile Run *Run

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WODS 2/24/20

CROSSFIT Monday 2/24 “STRENGTH” In 10 minutes, build to a heavy 3-rep OHS “CONDITIONING” Benchmark: Nancy Open: 5 Rounds for

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2.16.2020

CROSSFIT Monday STRENGTH: In 7:00 Build to a heavy triple Squat Clean – Rest 3:00 – AMRAP 4 Max Squat

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2/10/2020

CROSSFIT Monday STRENGTH 5 Sets: 20 alt. Arnold Press R:30 10 Renegade Rows Rest 2:00 CONDITIONING OPEN: AFAP 30 box

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2/3/2020

CROSSFIT Monday “STRENGTH” In 10:00 Find a heavy of… 3 push press + 4 push jerks “CONDITIONING” AMRAP 16 OPEN

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1/27/2020

CROSSFIT Monday “STRENGTH” 4 Sets: 8/8 Front Rack Box Step Ups Rest :30 12 RDLs Rest 2:00 “CONDITIONING” OPEN 21-15-9

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WODS 1/20

CROSSFIT Monday 1/20 “STRENGTH” Every 1:30 x 4 sets each, alternate between: 8 Front Squats @ 70% 30 Empty Barbell

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