WOD

CrossFit GonzStrong – CrossFit

CrossFit GonzStrong – CrossFit Metcon (Time) Start with 400m 5 rounds 5 barmups 10 pushups 25 air squats Finish with 400m run

CrossFit GonzStrong – CrossFit Bench Press (5-1) Metcon (AMRAP – Rounds and Reps) 2 round 0-2mins Amrap 4 snatches 6 burpees 2-7mins AMRAP 30 DU... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 3 rounds 400m run 12 db deadlifts (60/35) (45/25) 12 db sh2oh 6 renegade rows

CrossFit GonzStrong – CrossFit Back squat (6×4) @75% Back squat (6×4) @75% Metcon (Time) 7-1 on the minute squat cleans (135/96) (95/65) 21-15-9 KBS (62/35)... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 1000 meter row 50 DUS 50 box jumps 24/20 50 burpees 1000m row

CrossFit GonzStrong – CrossFit Accessory work Increase weight or stay moderate 4×12 hammer curls 4×12 bench press 4×12 dips 4×12 lunges Annie (Time) 50-40-30-20-10 Double-unders... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) EMOM 15 mins Even minute: 5 power cleans & 5 burpees (135/95) (95/65) Odd: 6 db lunges (45/25) 6... Read More

CrossFit GonzStrong – CrossFit Back Squat Nice N Easy 4×12 @ 65-75% ACROSS Metcon (Time) 3 rounds 15 oh sqts (95/65) 12 KBS (62/35) 6... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 400m run 10 pullup 800m run 10 pullips 400m run 10 pullups Accessory work