TRAIN WACO BLOG

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

WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21 Pull-ups 21 Abmat Sit-ups 100ft.

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above “CONDITIONING” For Time: Buy-in: 50

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00 “CONDITIONING” 5 Rounds for Time:

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WODS 6/7

Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall Balls (20/14) Burpees Tuesday 6/8

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WODS 5/31

Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or Option 2. Run together. Trade

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WODS 5/24

Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65 “Bronze” – 65/45 Tuesday 5/25

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WODS 11/1

Monday 11/1 “Strength” 16:00 EMOM Min 1: 6-10 Strict Pull-Up Min 2: 6-12 Dips Min 3: 3-5 Hollow Body Pull-Around Min 4: Rest “Conditioning” 12min

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WODS 4/26

Monday 4/26 “STRENGTH” Every 90s x 6 1- Back Squat 65% x 5 75% x 5 85% x 5+ (go for rep PR) 2- 5

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WODS 4/5

CROSSFIT Monday 4/5 “STRENGTH” Every 1:30 x 6 Alternate Between: 1: Back Squat 70% x 3 80% x 3 90% x 3+ (go for rep

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WODS 3/22

CROSSFIT Monday 3/22 “STRENGTH” Every 2:00 x 5 Sets: 3-Position Snatch “CONDITIONING” AMRAP 15 minutes: Buy-in: 50 Thrusters – with time remaining, AMRAP: 10/7 Calorie

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WODs 11/17

Monday 1/17 “Conditioning” In 3:00 Max Meter Row Rest 3:00 For Quality (15:00 Clock) 4 Rounds 3 Halting Snatch Pull

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WODs 1/10

Monday 1/10 “Strength” E2MOM x 5 3 Push Jerks Build in Weight *Finish at a heavy set of 3 “Conditioning”

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WODs 1/3

Monday 1/3 “Strength” Deadlift In 15:00 1×8 @50% 1×6 @ 60% 1×4 @ 70% 1×2 @80% 1×1 @90% 3×1 @

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WODs 12/27

Monday 12/27 “Strength” Every :90 x 8 1 Power Snatch + 1 OHS Build in weight “Conditioning” 16min EMOM Min

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WODs 12/20

Monday 12/20 “Strength” E2MOM x 4 2 Deadlift @ 85% “Conditioning” 5:00 AMRAP 15 Wallball (20/14) 40 Double Under Rest

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WODs 12/13

Monday 12/13 “Strength” E2MOM x 4 3 Bench Press @80% “Conditioning” 4 Rounds 1:00 Max Calorie Row Rest:30 1:00 Max

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