WOD

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min amrap 5 pullups 10 pushups 15 air squats 20 DUS 2 Push Press... Read More

CrossFit GonzStrong – CrossFit Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Metcon (Time) 6 Power Cleans (205/115) 10 Box... Read More

CrossFit GonzStrong – CrossFit Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12... Read More

CrossFit GonzStrong – CrossFit Complex:hc+sc+jerk (Work to one heavy rep) Hang power clean Squat clean Jerk Metcon (AMRAP – Rounds and Reps) 4 min amrap... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 3 rounds 400 m run 16 box jumps (24/20) 16 kbs (70/45) (62/35)

CrossFit GonzStrong – CrossFit Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Black N Blue (Time) 5 Rounds for Time... Read More

CrossFit GonzStrong – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit GonzStrong – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest... Read More

CrossFit GonzStrong – CrossFit Deadlift 6X1 @90% Deadlift 6×1 @ 88-90% ACROSS Metcon (Time) 30 clean n jerks for time…but emom 5 burpees 135/95 (95/65)

CrossFit GonzStrong – CrossFit Metcon (Time) 4 rounds 400 m run 12 toe2 bars