WOD

CrossFit GonzStrong – CrossFit Front squat Work up to one heavy rep Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Partner WOD 8 minute Time Cap 8 rounds of “DT” (95/65) Each partner does one whole round. Then with... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) 15 min amrap Shuttle runs Sprints on me 1000m row (Time) 1000m row for time

CrossFit GonzStrong – CrossFit Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Metcon (Time) 75 db lunges (55/35) 3 rounds... Read More

CrossFit GonzStrong – CrossFit Snatch 70-75% 3 rounds 2 snatches at 75% 4 snatches at 70% Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit GonzStrong – CrossFit Metcon (Time) 4 rounds 400 m Run 10 Bar FACING Burpees 8 Power cleans (135/95) (95/65) 6 Jerks 4 Front Squats... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 60 Min AMRAP: Partner WOD 50 Wallballs (20/14) 40 Box Jump Overs (24/20) 30 Pull... Read More

CrossFit GonzStrong – CrossFit 1 hang squat cln+1sqtcln+1 jerk (work one heavy rep) Complex 1 hang sqt cln+1sqtcln+1 Jerk Metcon (AMRAP – Rounds and Reps)... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 42/35 Cal Row 30 pullups 40 sit ups 50 Air squats 42/35 Cal Row

CrossFit GonzStrong – CrossFit Back Squats @ 75,80,85% 3×5 @ 75% 3×3 @ 80% 3×2 @ 85% Metcon (AMRAP – Reps) 4 rounds 1 min... Read More