WOD

CrossFit GonzStrong – CrossFit Metcon (Weight) Box Squat On the Minute x 10: 2 Box SquatsStimulus All sets at 65% of 5RM Back Squat –... Read More

CrossFit GonzStrong – CrossFit 1000m: Metcon (Time) Buy in: 1000m row 800m run 50 pushups 40 db lunges (45/25) 30 kbs 20 renegade rows (45/25)... Read More

CrossFit GonzStrong – CrossFit Shuffle the deck (Time) “Shuffle the Deck” On the 3:00 x 3 Rounds: 10/7 Burpees 10 Chest To Bar Pull-Ups 10... Read More

CrossFit GonzStrong – CrossFit Back squat waves (Weight) Rest As Needed Between Sets. Increase Loads Slightly With Each Wave. Stimulus All percentages based on 5RM... Read More

CrossFit GonzStrong – CrossFit Shin guard (Time) “Shin Guard” 9-15-21: Burpee Box Jump Overs (24″/20″) Power Clean and Jerks 135 / 95 lbStimulus – Conditioning... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Deadlift On the 2:00 x 6 Rounds: 2-2-2-1-1-1 Deadlift All percentages based on 1RM Deadlift: Set 1 – 2... Read More

CrossFit GonzStrong – CrossFit () Metcon (Time) Buy in 800 m run 5 rounds 5 kbs (53/35) 10 push ups 15 air squats Buy out... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Bench Press Part A – 3 Sets: 1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up) 1... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Box Squat On the Minute x 10: 2 Box SquatsStimulus – All sets at 55% of 5RM Back Squat.... Read More

CrossFit GonzStrong – CrossFit Emergency Brake (Time) “Emergency Brake” Working Through 8 Rounds of 2:00 On, 1:00 Off: For Time: 24 burpees, 30 Power Cleans... Read More