TRAIN WACO BLOG

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

WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k Bike 50 Double Unders REST

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WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups REST 2:00 AMRAP 3 ME

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WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb) 25 Sit-Ups Tuesday 6/23 In

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WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT Rx’d 5 Rounds for Time:

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WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean and Jerks @ 70% from

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Covid-19 Gym Updates

This page will be continuously updated to reflect any changes to Train Waco’s response to Covid-19.  Please stay up to date with these changes as

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WODS 3/16

CROSSFIT Monday 3/16 “CONDITIONING” Open: 4 Rounds for Time: 15 Thrusters (95/65) 12 C2B Pull-ups 9 Bar Facing Burpees Performance: 4 Rounds for Time: 15

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WODS 3/9

CROSSFIT Monday 3/9 CONDITIONING” Benchmark: Jack Open: AMRAP 20 minutes: 10 Push Press (115/85) 10 Kettlebell Swings (70/53) 10 Box Jumps (24/20) Performance: AMRAP 20

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WODS 3/2/2020

CROSSFIT Monday 3/2 “CONDITIONING” Open: 3 Rounds for Time: 25 Power Cleans (115/75) 15 Bar Facing Burpees 100 Double Unders Performance: 3 Rounds for Time:

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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 Time: 400m Run 15 OHS

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

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WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups

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WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb)

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WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT

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WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean

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