WOD

CrossFit GonzStrong – CrossFit Metcon (No Measure) LIFT: EMOM 10 mins 3 hang power clean & 3 hang squat power clean If you dont have... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 30 slow db front squats 30 slow db strict press Max out dips Metcon (Time) 21-15-9 Hand squat... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) 5 Rounds 1 min of burps 1 min of lunges (with or with out weight) 1 min... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) Weight lifting 21-15-9 HSPUS or DB STRICT PRESS Push ups or ring rows or db rows dips or... Read More

CrossFit GonzStrong – CrossFit EMOM Front Squat 10 mins EMOM 10 mins 6 front squatsIF YOU HAVE A BAR AND PLATES* you can also do... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) Jog 20 mins Metcon (Time) 5 rounds 5 burpees 10 push ups 15 air sqts Then straight into... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) One Round 50 good mornings (use one of your dumbbles or kb. place it in front of your... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 400 m run 21 db snatches 400 m run 15 db snatched 400m run 9 db snatches

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 5 rounds Max dips Max pushups Metcon (Time) Buyin: 100m row/800m run 3 rounds 21 dumbbell deadlifts /or... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 3 rounds 20 push ups 20 lunges 20 russian twist Metcon (Time) 50-40-30-20-10 DUS (singles) Sit ups Directly... Read More