TRAIN WACO BLOG

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

WODS 12/7

CROSSFIT Monday 12/7 “STRENGTH” IN 15:00 5-5-5-5-5 Deadlifts “CONDITIONING” 30-20-10 Front Rack Lunge Lateral Burpee over Barbell GOLD = 135/85 SILVER = 95/65 BRONZE =

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WODS 11/30

CROSSFIT Monday 11/30 “STRENGTH” In 7 min: 3RM Push Jerk – Rest 3 – In 5 miN: 1RM Split Jerk “CONDITIONING” 10 x 1-minute AMRAPs

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WODS 11/23

CROSSFIT Monday 11/23 “STRENGTH” EMOM 10 Minutes: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk – Rest 3:00 – “CONDITIONING” Open

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WODS 11/16

CROSSFIT Monday 11/15 “STRENGTH” In 15min 10-9-8-7-6-5-4-3-2-1 reps of: Strict Pull-ups Romanian Deadlifts (135/85) “CONDITIONING” 5 rounds 15 Burpees 2 Thrusters (135/85) 1 Snatch (135/85)

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WODS 11/9

CROSSFIT Monday 11/9 Every 2:00 x 5 Sets: 3 Push Jerks 3 Tall Box Jumps – Rest 3 – Every 3:00 x 3 Sets: 10

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WODS 11/2

CROSSFIT Monday 11/2 “STRENGTH” In 10 minutes: 5 Front Squats 7 Back Squats – Rest 3 – E3MOMx3 @90% 5 Front Squats 7 Back Squats

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WODS 10/26

CROSSFIT Monday 10/26 In 12 Minutes: 10-6-4-10 Bench Press “CONDITIONING” “Gold” 100 Rounds for Time: 1 Power Clean (145/95) 1 Burpee Pull-up “Silver” 75 Rounds

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WODS 10/19

CROSSFIT Monday 10/19 “STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans – Rest 3:00 – Every 3:00 x 3 Sets: 10 Front Rack

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WODS 10/12

CROSSFIT Monday 10/12 “CONDITIONING” 5 Sets: AMRAP 6 minutes: 1k/800m Row – with time remaining, AMRAP: 3 Push Press (135/95) 6 Pull-ups 9 Burpees (No

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WODS 10/5

CROSSFIT Monday 10/5 “PRIMER” 3 Sets of :45 on/:15 off: HS Hold Power Clean Knee to Elbow (sets of 2) Barbell Good Morning “CONDITIONING” 2

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WODS 2/22

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

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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.

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WODS 2/1

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

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WODS 1/25

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

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WODS 1/18

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

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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

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