WOD

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

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 20min amrap 5 burpees 10 OH squats 95/65 / or dumbbells 15 deadlifts (bar/dbs) Metcon... Read More

CrossFit GonzStrong – CrossFit SATURDAYS (No Measure) Do something for 45mins-60mins Walk, bike,swim,run,jog SuNDAY:REST

CrossFit GonzStrong – CrossFit Metcon (Time) 5 rounds 7 squat cleans/db sqt cln 15 bar jump overs 7 hang squat/db sqt cln Metcon (Time) 5... Read More

CrossFit GonzStrong – CrossFit Dirty 30 (Time) “Dirty 30” 30 Box Jumps (24″/20″) (OR find something to jump on or step on) 30 Chest to... Read More

CrossFit GonzStrong – CrossFit Warm-up Metcon (No Measure) Time Cap 7mins 50 db strict press (30 Strict hspus or 30 hspus) 50 sit ups Metcon... Read More

CrossFit GonzStrong – CrossFit Warm-up ,: Metcon (No Measure) 4×20 tricep kick backs (10 ea. arm) (also do them on a chair) 4×20 db rows... Read More

CrossFit GonzStrong – CrossFit COVID 1 HomeWod (Time) 3 rounds 400m run 30 sit ups 30 db thrusters (kettlebells, cans, or put on a weight... Read More

CrossFit GonzStrong – CrossFit Complex:hc+sc+jerk Hang power clean Squat clean Jerk Task Force Gone Bad (AMRAP – Reps) “Task Priority Fight Gone Bad” 3 Rounds:... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 2 rounds 20 clean n jerks (95/65) (135/95) 30 bar facing burpees