WOD

CrossFit GonzStrong – CrossFit Weighted Single Armed OH Lunges 3 rounds 50m right arm 50m left arm strict hspus 4 rounds Max strict hspus Metcon... Read More

CrossFit GonzStrong – CrossFit Complex: 2 hang power cleans + 1 jerk One rep mx Metcon (Time) Buy-in: 800m run 50 DUS 40 Wall balls... Read More

CrossFit GonzStrong – CrossFit Squat: Squat Snatch Practice (3×8) Getting into the squat Metcon (Time) 13-11-9-7-5 Squat snatch (95/65) toe 2 bars burpees

CrossFit GonzStrong – CrossFit Front Squat 5-1 Front Squat 5 @ 60% 4@ 65% 3@ 75% 2@ 85% 1@ 90-95% Metcon (AMRAP – Rounds and... Read More

CrossFit GonzStrong – CrossFit Bench Press 5 3 rounds 5@70% 1@ 85% Jerks 3×2 increasing Jerks 3×2 Metcon (Time) 200m farmers carry (100m on your... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 1200m row 30 kbs (70/45) (62/35) 30 bx jumps

CrossFit GonzStrong – CrossFit Assory work 3 rounds 8-10 strict hspus 8-10 ring dips Amrap: Metcon (AMRAP – Rounds and Reps) 2 min amrap 1... Read More

CrossFit GonzStrong – CrossFit OH squats light 4×8 build 3 position snatch 5 rounds Pocket power snatch Knee power snatch Full power snatch Half Barb... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 50 DUs 21 deadlifts (225/155) 50dus 15 deadlifts 50 dus 9 deadlift

CrossFit GonzStrong – CrossFit 4th: Metcon (Time) For those of you who are coming early 6am until 8:50 am, here is a wod you can... Read More