TRAIN WACO BLOG

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

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 Time: 400m Run 15 OHS

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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 cleans @75% CONDITIONING: OPEN For

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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 jump overs 4 Bar Muscle

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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 6 push press (135/85) 12

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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 Front Squat (185/125) Bar Facing

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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 Good Mornings (45/35) “CONDITIONING” Open:

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WODS 1/13

CROSSFIT Monday 1/13 “CONDITIONING” Rogue WOD #1 Open: AMRAP 10 minutes: 1k Row 75 Thrusters (75/55) Performance: AMRAP 10 minutes: 1k/750m Row 75 Thrusters (65/45)

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WODS 1/6

CROSSFIT Monday 1/6 “CONDITIONING” Open/Performance: AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) (14/12) REST 2:00 AMRAP 4 minutes:

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WODS 12/30

CROSSFIT Monday 12/30 “STRENGTH” 3 x 3.3.3 Back Squats @ 20X1, rest 10, rest 2:00 “CONDITIONING” Open: AMRAP 7 minutes 12 Wall Balls (20/14) 3

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WODS 12/23

CROSSFIT Monday 12/23 “STRENGTH” EMOM 1:30 x 4 Sets each, alternate between: 6 Front Squats @ 30X1 30 Walking Lunge Steps “CONDITIONING” Open: AMRAP 9

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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

Read More »

2.16.2020

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

Read More »

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

Read More »

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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