WOD

CrossFit GonzStrong – CrossFit Bench Press (Build to one heavy rep) Bicep Curls 4×6 (Each arm) not fast DB Rows 3×1515 total give your weak... Read More

CrossFit GonzStrong – CrossFit Fuller Circle (Time) Week 5 Deload week “Fuller Circle” For Time: 1500 Meter Row 100 Double Unders 50 Calorie Assault Bike... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds) Gymnastics Conditioning AMRAP 7: 1 Pausing Strict Handstand Push-up (push press with db) 1 Strict Handstand Push-up... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Emom for 10 mins Tempo Back Squat 1 Pausing “One and One Quarter” Squat * Squat to full depth,... Read More

CrossFit GonzStrong – CrossFit Front squat comp Front Squat On the 1:30 x 7 Sets On the 0:00: 3 Reps On the 1:30: 1 Rep... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) 4 rounds Min wallballs Min burpees Min mt climbers Min over the shoulders Min rest

CrossFit GonzStrong – CrossFit Beast Builder: DL+push jerks (Weight) Beast Builder On the 1:30 x 6 Sets: Set 1: 11 Deadlifts + 11 Push Jerks... Read More

CrossFit GonzStrong – CrossFit Strict handstand pushups Strict Handstand Pushups On the 1:30 x 5 Sets: 1 Set of Strict Handstand Push-ups Black Rose (AMRAP... Read More

CrossFit GonzStrong – CrossFit Grunt work week 4 “Grunt Work” Back Squat With a Running Clock: On the 0: 9 Reps On the 2: 7... Read More

CrossFit GonzStrong – CrossFit Front squat comp Front Squat On the 1:30 x 7 Sets On the 0:00: 3 Reps On the 1:30: 1 Rep... Read More