TRAIN WACO BLOG

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

WODS 10/28

CROSSFIT Monday 10/28 “STRENGTH” In 10 minutes, build to a heavy 10-rep Push Press. – Then Perform: 10 @ 90% from above 10 @ 80%

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WODS 10/21

CROSSFIT Monday 10/21 “STRENGTH” Back Squat In 10 minutes complete: 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% Max Effort @

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WODS 10/14

CROSSFIT Monday 10/14 “STRENGTH” EMOM 10 minutes: Open/Performance: 3 Push Jerks Fitness: 3 Push Press “CONDITIONING” Open/Performance: For Time: 33-27-21-15-9 Wall Balls (20/14) (14/12) 66-54-42-30-18

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WODS 10/7

CROSSFIT Monday 10/7 Bring a Buddy Day “STRENGTH” Back Squats Every 3:00: 4 x 3 @ 75% 1 x Max Reps @ 75% (2-3 reps

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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 1/13

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

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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)

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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

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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

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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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