WOD

CrossFit GonzStrong – CrossFit 2 Hang power cln+ 1 jerk Work up to one heavy rep Dips (4×6) Clean Pull (5×3) Metcon (Time) 30 power... Read More

CrossFit GonzStrong – CrossFit Three Amigos (Time) Buy in 50 push ups 3 rounds 400m run 12 pullups 15 db snatches (60/35) (45/25) 30 DUS... Read More

CrossFit GonzStrong – CrossFit back squat 5×3 5×3 @ 75-80% Metcon (Time) 30-20-10 Wall balls Box jumps Rest 1 min 10 powercleans heavy (245/135) (205/115)

CrossFit GonzStrong – CrossFit Metcon (Time) 25 min time cap 800m Run 6 rounds 6 pullups 12 push ups 24 air squats 800 m run

CrossFit GonzStrong – CrossFit Hang Clean (5×5) Metcon (Weight) EMOM 12 30 DUs 3 power cleans 155/105 135/95

CrossFit GonzStrong – CrossFit DB rows 4×10 ea arm Strict Toes-To-Bar tricep kick backs 4×12 Squeeze and hold Metcon (Time) 3-2-1 Deadlifts (315/225) (265/185) Bar... Read More

CrossFit GonzStrong – CrossFit Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Jerk Work up to one heavy... Read More

CrossFit GonzStrong – CrossFit Front squat 5×2 across 5×2 83-85% across Bicep Curls 4×12 (Each arm) not fast Strict HSPUS (Modified: Wall walks) 3×10 STRICT... Read More

CrossFit GonzStrong – CrossFit OH squats light 4×8 build Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Deadlift... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) 3 rounds 1 min box jump overs 1 min Double Unders 1 min slam balls (60/45) (45/25)... Read More