WOD

CrossFit GonzStrong – CrossFit Hangsqt cln 1:30×6 (Every 1:30 add weight work to one heavy rep) Hang Squat clean complex On the 1:30 x 6... Read More

CrossFit GonzStrong – CrossFit Back squat emom Back Squat With a Running Clock: On the 0: 9 Reps On the 2: 7 Reps On the... Read More

CrossFit GonzStrong – CrossFit Front squat Box Front Squats (On the 0:00) On the Minute x 7: 2 Box Front Squats Technique loads, focusing on... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) Emom: 15 mins Min 1: max situps Min 2: 16 good mornings 75/45 Min 3: 16 wallballs... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) Beast Builder Benchmark 3:00 for Max Reps 3:00 Rest 3:00 for Max Reps 3 “Macho... Read More

CrossFit GonzStrong – CrossFit Strict Press ( Build) one rep max HSPUS (3xmax) 3 rounds max reps Metcon (AMRAP – Rounds and Reps) From Ben... Read More

CrossFit GonzStrong – CrossFit Back Squat (5×5) Metcon (Time) 30-20-10 Db lunges (1db) (60/35) Power cleans (135/95) (95/65) Pullups

CrossFit GonzStrong – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,... Read More

CrossFit GonzStrong – CrossFit Hang Clean +sqt clean +sh2oh Work up to one heavy rep Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30... Read More

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (Time) 100 air squats 30 power... Read More