WOD

CrossFit GonzStrong – CrossFit Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85%... Read More

CrossFit GonzStrong – CrossFit 2Hang PC+1 Front Squats (1×1) Work up to one heavy rep 2 Hang Power Cleans 1 Front Squat Metcon (Time) 4-3... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 2 rounds 15 db lunges 15 rengade rows 10 Push Press (95/65) (135/95) 5 Muscles ups (mod: 10 burpees)... Read More

CrossFit GonzStrong – CrossFit Deadlift 6X1 @90% Deadlift 6×1 @ 88-90% ACROSS CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30... Read More

CrossFit GonzStrong – CrossFit Back Squat 75% ACROSS 6×3 75% ACROSS Metcon Half Barb (Time) 5 rounds 10 pull ups 20 push ups 30 sit... Read More

Metcon (Time) 6 rounds 200m run 10 toe2 bars 20 russian twist (45/25) 30 sec plank

4/18/18 Deficit Handstand Push-ups (3 sets x max ) If you can’t do deficit lets do 5×10 push ups or 4×12 push press or strict... Read More

Back Squat: 6×2 6×2 across (80%-85%) Bench Press 1 heavy rep Work up to one heavy rep Metcon (Time) 800m row the 24–21-18-15-9 box jumps... Read More