WOD

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 Clean and jerk Complex 1:30×6 Clean and Jerk Complex On the 1:30 x 6 Sets: 1 Hang Squat Clean 1 Squat... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 2000m row

CrossFit GonzStrong – CrossFit Metcon Romanian Deadlift (3×10 Romaian Deadlift) 3×10 Romanian deadlift 3×10 strict pullups CEO (AMRAP – Rounds and Reps) “CEO” 5 Rounds:... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) On the 1:30 x 7: 1 Set of Strict Handstand Push-ups Metcon (Time) “Long Beach” 1 Round:... Read More

CrossFit GonzStrong – CrossFit Stamina Squats (1:30×7) Stamina Squats On the 1:30 x 7 Sets: 2 Front Squat 4 Back Squats Snatch Waves (Weight) Snatch... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 3 rounds 20 db deadlifts 20 light good mornings Metcon (Time) “90 Shiny” 21-15-9: Power Cleans (135/95) or... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 800 m run 10 rounds 5 push ups 10 sit ups 20 air squats 800 m run

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 1 mile jog 50 sit ups Metcon (No Measure) EMOM 8 minutes 6-8 Hang squat cleans (With bar... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 5 rounds 12 db lunges 12 pushups 50 crunches Metcon (Time) For Time: 400 Meter Run 21 Chest... Read More