CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

“Unfortunate Events”

On the Minute x 30 [15 Rounds]:

Minute 1: Bike Calories

Minute 2: 1 Rope Climb (15ft.) + Max Shuttle Runs

1 Shuttle Run = 10 Meters

Score shuttle runs plus bike cals
– Conditioning Category: Active Recovery

– Athletes can choose their level intensity here based on how they are feeling today.

– Score: Total Bike Calories + Total Shuttle Runs


– Calories On Any Machine


– Reduce Height

– 3-5 Unbroken Strict Pull-Ups

– 3-5 Unbroken Toes To Bar

– 3 Devil’s Presses


– Calorie Air Run

– Meter Run (Outside)

– Calorie Row or Ski

Metcon (Checkmark)

Saturday workout



3-4 Sets:

4-6 Reps @ 65-70% 185LB – 200LB

*4-5 Second Isometric

*Rest As Needed Between Sets



9 Rounds For Time:

24 Push-ups

8 Deadlifts 215 / 135 lb

Time Cap: 20 Minutes

Our good friend Morgan Bungerz’s Dad, Jim Bungerz, passed away 14 years ago. Today we’ll honor Jim through a workout Morgan has done every year since his passing.

*A Note from Morgan:*

Jim Bungerz passed away 14 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles, leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero WODs, this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage, but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted, and by doing this workout we are reminded that we are lucky to do it when others are not so fortunate. The message behind this workout is “Get Up For Those Who Can’t!”