WOD

CrossFit GonzStrong – CrossFit Bench press 5×5 Metcon (Time) 5 rounds 7 snatches 135/95 95/65 7 ch2bar pull ups 7 db lunges (60/35) (45/25) 200m... Read More

CrossFit GonzStrong – CrossFit Front Squat 5×2 Front 5×2 70-75% Metcon (No Measure) 4×8 flies 4×8 dips 4×8 strict db press Metcon (AMRAP – Rounds... Read More

CrossFit GonzStrong – CrossFit Half Barb (Time) 5 rounds 10 pull ups 20 push ups 30 sit ups 40 air squats

CrossFit GonzStrong – CrossFit Metcon (No Measure) Abs GHD Weighted sit ups Hollow rocks Then Coach’s call Metcon (Time) Partner wod 2500 meter row 100... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) 30 min AmRAp Min 1 : 5 power cleans (135/95) Min 2: 50 DUs Min 3: 5 front squats... Read More

CrossFit GonzStrong – CrossFit Weighted Pull-ups (4×6) Good Mornings (2×20) Bicepalooza 2 sets 8 bicep curls 8 hammer curls Bar curls 20 little bitty 20... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 50 wallballs 10 synchro powercleans 40 hspus 10 synchro power cleans 30 Toe 2 Bars 10 Synchro Power Cleans... Read More

CrossFit GonzStrong – CrossFit Clean Pulls 5×5 @65-70% Clean and Jerk (Work to one heavy rep) Metcon (Time) 10 rds 3 power cleans (155/105) (135/95)... Read More

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30 Little bitty 30... Read More

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit front sqt 1 rep max Metcon (Time) 21-15-9 Bar facing burpees Squat cleans... Read More