WOD

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

CrossFit GonzStrong – CrossFit Deadlift 6X1 @90% Deadlift 6×1 @ 88-90% ACROSS 3amra: Metcon (AMRAP – Rounds and Reps) 3 min amrap 3 power cleans... Read More

CrossFit GonzStrong – CrossFit Back Squat (5×5 across) Black Mamba (Time) RIP KOBE & GIGI 24-8-20-2 Wallballs 20/14 Ch2bar Thrusters 95/65 Box jumps 24/20 Kbs... Read More

CrossFit GonzStrong – CrossFit Back Squat (5×5) Metcon (Time) 1000m row 50 box jump overs (24/20)

CrossFit GonzStrong – CrossFit Metcon (Time) 400m run 5 ring muscle ups (15 db hang devil presses) (35/20) 400m run 10 muscle ups (15 db... Read More

CrossFit GonzStrong – CrossFit 1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) 1 rd 25 toe2bars 50 sit ups 25 wall... Read More

CrossFit GonzStrong – CrossFit Squat cleans (5-1) 5-1 5 medium 4 medium 3 med ium heavy 2 heavy 1 heavy but you can nail it... Read More

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (Time) 500 m row 32-17-11 Oh... Read More