WOD

CrossFit GonzStrong – CrossFit Snatch (Snatch practice) Clean and Jerk (in a circle lets go) Cleans @ 70-75% (Working on for quickness) Power Cleans 5×5... Read More

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (Time) 50 DUs 50 KBS (63/35)... Read More

CrossFit GonzStrong – CrossFit Power clean Power clean 3×5 across You can drop it in bw set Metcon (Time) 21-15-9 400m run Box jumps Db... Read More

CrossFit GonzStrong – CrossFit Deadlift 8×2 across 8×2 across (80-85%) Metcon (AMRAP – Reps) EMOM 12 mins Even: 3 squat cleans plus jerk (135/95) (95/65)... Read More

CrossFit GonzStrong – CrossFit Complex: PC HC PC 1 rep mx complex: 2 power cleans 1 hang clean 1 power clean Metcon (Time) 30reps bear... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 2000m row 6 rounds of Cindy 5 pullups 10 pushups 15 air squats

CrossFit GonzStrong – CrossFit Bench Press (Work to one heavy rep) Metcon (Time) 30-20-10 Barbell high pulls (95/135) Kbs (70/45)

CrossFit GonzStrong – CrossFit Metcon (Weight) EMOM 6-1 Squat cleans plus 7 burpees Pick a weight BUT Stay the entire time Metcon (AMRAP – Rounds... Read More

CrossFit GonzStrong – CrossFit Ricky (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Pull-ups 5 Dumbbell Deadlift, 75# 8 Push Press, 135#In honor of... Read More

CrossFit GonzStrong – CrossFit