WOD

CrossFit GonzStrong – CrossFit Metcon (No Measure) Emom 8 mins 4 squat cleans ( if you dont have heavy weight add 6 db lunges) Metcon... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) 3 Sets Not For Time: 9 Deadlifts with bar or dbs (medium) 30-50 dips on bench 21 sit... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 800 m run 6 rounds 6 pullups (burpees) 16 pushups 26 air squats 800m run Metcon (Time) 800 m... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds “Macho Man”... Read More

CrossFit GonzStrong – CrossFit Metcon Metcon (No Measure) For Time (20 Minute Cap): 30 Strict Handstand Push-ups (or push ups) 30 cal row/400m run/50 dus... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) Emom 10 mins 2 front squat 2 thrusters 2 front sqts 2 burpees Metcon (Time) 3 Rounds: 30/20... Read More

CrossFit GonzStrong – CrossFit Metcon Metcon (No Measure) EMOM 10 mins 3-5 squat cleans add reps if you don’t have weight or add in situps... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Thursday 3 rounds 400 m run 25 push upsMurph is coming up next month! Lets get ready! We... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) 5 rounds 10 pull ups (10 push ups) 15 good mornings 20 mountain climbers Metcon (AMRAP – Rounds... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) 4 x10 strict press (use dumbbells or bar) Metcon (Time) 5 rounds 15 db lunges 15 sh2oh 21... Read More