WOD

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

CrossFit GonzStrong – CrossFit Deadlift (3×10) Bench Press (3×10) Metcon (Time) 3 rounds 12 box jumps overs 12 push press (95/65) (135/95) 12 hang cleans

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls EMOM: Metcon (No Measure) EMOM 20 mins... Read More

CrossFit GonzStrong – CrossFit Front Squat Metcon (Time) 800 m run 50 db step ups (Only one db 50/35)

CrossFit GonzStrong – CrossFit 400m run (Time) Fastest 400m time Metcon (Time) 800m run 30 wallballs 600 m run 20 wallballs 400m run 10 wallballs

CrossFit GonzStrong – CrossFit Clean Pull Squat Clean (work to one heavy rep) Metcon (Time) 3 rounds 12 deadlifts (205/135) (185/115) 6/ each arm DB... Read More

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls EMOM: Metcon (No Measure) EMOM 25 mins... Read More

CrossFit GonzStrong – CrossFit Back Squat 75% ACROSS 6×3 75% ACROSS Metcon (Time) 600m start 1-2-3 Ring muscle ups (bmups or ch2 bar) Power cleans... Read More

CrossFit GonzStrong – CrossFit Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap:... Read More

CrossFit GonzStrong – CrossFit () Metcon (Time) 25 Cal Bike 400m run 400m farmers carry 400m run 400m wallball carry