TRAIN WACO BLOG

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

WODS 7/13

CROSSFIT Monday 7/13 Every 2:00 x 3 Sets: 3.3.3 Back Squats, rest :15 b/t clusters REST 5:00 EMOM 6 minutes 1 Strict Pull-up 1 Kipping

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k Bike 50 Double Unders REST

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WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups REST 2:00 AMRAP 3 ME

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WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb) 25 Sit-Ups Tuesday 6/23 In

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WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT Rx’d 5 Rounds for Time:

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WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean and Jerks @ 70% from

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Covid-19 Gym Updates

This page will be continuously updated to reflect any changes to Train Waco’s response to Covid-19.  Please stay up to date with these changes as

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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: 4 Rounds for Time: 15

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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 Jumps (24/20) Performance: AMRAP 20

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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 Performance: 3 Rounds for Time:

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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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