WOD

CrossFit GonzStrong – CrossFit chip: Metcon (Time) 50 wall balls (20/14) (30/20) 30 bar facing burps 30 toe2bars 20 snatches (95/65) 20 burpee bx jumps

CrossFit GonzStrong – CrossFit Complex: PC HC PC 1 rep mx complex: 2 power cleans 1 hang clean 1 power clean Metcon (AMRAP – Reps)... Read More

CrossFit GonzStrong – CrossFit Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Metcon (Time) Buy in: 50 weighted step ups... Read More

CrossFit GonzStrong – CrossFit Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Metcon (Weight) Emom 12 mins 4... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 75 DUs 200m run 50 DUs 200m run 25 DUs 200m run 50 dus 200m run 75dus

CrossFit GonzStrong – CrossFit Weighted Pull-ups (4×12 ) Oh kb lunges Right arm Oh kb lunges 25m Left left Oh kb lunges 25m Metcon (Time)... Read More

CrossFit GonzStrong – CrossFit 2 Hang power cln+ 1 jerk Work up to one heavy rep Metcon (Time) 50 burpees for time Clean and Jerk... Read More

CrossFit GonzStrong – CrossFit Front Squat 80% 6 @65% x2 5 @ 75% x2 3 @ 80% x 3 (across) Metcon (Time) 5 rounds 400m... Read More

CrossFit GonzStrong – CrossFit Deadlift @85% -90% Deadlift 3×2 Deadlift @ 85% 3×1 deadlift @90% Metcon (Time) 30-20-10 Wall balls (30/20) (20/14) Deadlifts (205/155) (185/135)

CrossFit GonzStrong – CrossFit Metcon (Time) (800 run bonus rx+) rest 2 mins 4x400m run rest 1 min 6×200 run rest :30 (800m run bonus... Read More