WOD

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday (With a vest if you have one) 4 rounds 400 m Wall ball run (or Vest) (20/14)... Read More

CrossFit GonzStrong – CrossFit Bench Press + Deadlift 5-1 Increase Bench press to about 85% in between sets deadlift 5×3 @80% Metcon (Time) 21-15-9 Power... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 1200 m row 800 m run 50 situps 800m run

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (AMRAP – Rounds and Reps) 12... Read More

CrossFit GonzStrong – CrossFit Jerk Work up to one heavy Rep Work up to one heavy Rep Squat clean 4×2 4×2 (heavier each time) Metcon... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday Practice 800m run 10 pull ups 20 push ups 30 airsquats 600 m run Ditto =) 400m... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday Practice 800m run 10 pull ups 20 push ups 30 air squats 600m run 10 pullups 20... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) BUNS N GUNS WODS WOD 1 2min amrap 6 thrusters 6 lateral burpee bar jump overs WOD2 8 min... Read More

CrossFit GonzStrong – CrossFit Squat clean + Hang clean 1 (Sqt Cln) + 5 (Hg Cln) 2+4 3+3 4+2 5+1 Farm: Metcon (Time) 200m farmers... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) Emom 8 minutes Even 2 power cleans (225/135) (205/115) Odd max DUs