TRAIN WACO BLOG

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

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 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:

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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

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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

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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

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2.16.2020

CROSSFIT Monday STRENGTH: In 7:00 Build to a heavy triple Squat Clean – Rest 3:00 – AMRAP 4 Max Squat

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2/10/2020

CROSSFIT Monday STRENGTH 5 Sets: 20 alt. Arnold Press R:30 10 Renegade Rows Rest 2:00 CONDITIONING OPEN: AFAP 30 box

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