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 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

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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

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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)

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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)

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WODS 9/28

CROSSFIT Monday 9/28 “STRENGTH” In 10 minutes: Build to a moderate 3-rep Thruster “CONDITIONING” Benchmark: 19.5 For Time: 33-27-21-15-9 Thruster

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WODS 9/21

CROSSFIT Monday 9/21 “GYMNASTICS” EMOM 8 minutes: 1st Minute: HS Hold + Free Standing Practice 2nd Minute: Candlestick Roll-ups 3rd

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