WOD

CrossFit GonzStrong – CrossFit The Gobbler (Time) Partners of 2: only one partner working at a time. 400 m run 100 font squats (95/65) (135/95)... Read More

CrossFit GonzStrong – CrossFit Bench Press 5 3 rounds 5@70% 1@ 85% Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit GonzStrong – CrossFit Metcon (Time) 1000m row 100 DUS 50 push ups 50 DUs 50 single armed strict db press (25 ea. Side (45/25)... Read More

CrossFit GonzStrong – CrossFit Back Squat 75% ACROSS 6×3 75% ACROSS Metcon (Time) 21 cleans 95/65 135/95 21 front sqts 21 jerks 15 bx jumps... Read More

CrossFit GonzStrong – CrossFit Snatch (Snatch hold at a decent weight) Metcon (Time) 30-20-10 Wallballs Deadlift (225/155) (205/135)

CrossFit GonzStrong – CrossFit Snatch (Snatch practice) Clean and Jerk (in a circle lets go) Cleans @ 70-75% (Working on for quickness) Power Cleans 5×5... Read More

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (Time) 50 DUs 50 KBS (63/35)... Read More

CrossFit GonzStrong – CrossFit Power clean Power clean 3×5 across You can drop it in bw set Metcon (Time) 21-15-9 400m run Box jumps Db... Read More

CrossFit GonzStrong – CrossFit Deadlift 8×2 across 8×2 across (80-85%) Metcon (AMRAP – Reps) EMOM 12 mins Even: 3 squat cleans plus jerk (135/95) (95/65)... Read More

CrossFit GonzStrong – CrossFit Complex: PC HC PC 1 rep mx complex: 2 power cleans 1 hang clean 1 power clean Metcon (Time) 30reps bear... Read More