TRAIN WACO BLOG

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

WODS 9/30

CROSSFIT Monday 9/30 “STRENGTH” Shoulder Press In 10 minutes, complete: 5 x 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80%

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WODS 9/23

CROSSFIT Monday 9/23 “STRENGTH” Back Squat Every 3:00: 5 x 65% 5 @ 72.5% 2 x 5 @ 77.5% 5+ @ 77.5% (1-2 reps in

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WODS 9/16

CROSSFIT Monday 9/16 “STRENGTH” Shoulder Press Every 3:00 4 x 5 @ 70% 1 x 5+ @ 70% (Leave 2-3 reps in the tank) “CONDITIONING”

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WODS 9/9

CROSSFIT Monday 9/9 “STRENGTH” Back Squat In 8:00 complete: 5 @ 40% 5 @ 50% 5 @ 60% “CONDITIONING” Benchmark: Open 13.4 Open: AMRAP 7

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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 8/26

CROSSFIT Monday 8/26 “STRENGTH” Back Squat Every 3:00: 3 @ 60% 3 @ 67.5% 2 x 8 @ 72.5% 8+ @ 67.5% (1-2 left in

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WODS 8/19

CROSSFIT Monday 8/19 “STRENGTH” Every 3:00: Back Squat, 5×8 @ 65% “CONDITIONING” For Time: 25 cal Bike 10 BBJO 20 cal Bike 15 BBJO 15

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WODS 8/12

CROSSFIT Monday 8/12 “STRENGTH” Shoulder Press Every 2:00 40% x 5 50% x 5 605 x 5 “CONDITIONING” Open/Performance/Core AMRAP 5 minutes: 7 Thrusters (95/65)

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WODS 7/15

CROSSFIT Monday 7/15 “STRENGTH” In 20 minutes, establish a 1 rep max of Clean and Jerk and Snatch “CONDITIONING” Open AMRAP 12 minutes 24 Double

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WODS 7/22

CrossFit Monday 7/22 “STRENGTH” Back Squats Every 3:00: 4 x 10 @ 60% 1 x 10+ @ 60% *Leave 2-3 reps in the tank on

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WODS 12/16

CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time:

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WODS 12/2

CROSSFIT Monday 12/2 Bring a Buddy Day Teams of 2. Trade Reps as Needed. Run together. AMRAP 25 minutes: 200m

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WODS 11/25

CROSSFIT Monday 11/25 Open/Performance: For Time: 400m Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400m Run 50

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WODS 11/18

CROSSFIT Monday 11/18 “STRENGTH” EMOM 10 minutes: O: 3-rep Thruster (Build per set) E: :30 Max Distance DB/KB Farmer’s Walk

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WODS 11/11

CROSSFIT Monday 11/11 Benchmark: Jack Open/Performance: AMRAP 20 minutes: 10 Push Press (115/85) (75/55) 10 Kettlebell Swings (53/35 (35/25) 10

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WODS 11/4

CROSSFIT Monday 11/4 BRING A BUDDY DAY Teams of 2. Trade Reps as Needed. Run Together. Open/Performance/Fitness: AMRAP 15 minutes:

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