WOD

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

CrossFit GonzStrong – CrossFit Split Jerk (Working to 87-90%) Metcon (Time) Buy in-27/21 cal Row 30-20-10 Sh2OH (95/65) Db lunges (60/35) (45/25) Db snatches Buy... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 4 min amrap 4 snatch 6 power cleans (95/65) 4 burpee bx jumps (24/20) Rest... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) Rx/ RX+(with vest) 200m run Cindy 300m run Cindy 400m run Cindy 600m run Cindy 800m Run cindy 1000m... Read More

CrossFit GonzStrong – CrossFit Back Squat Nice N Easy 4×12 @ 65-75% ACROSS Metcon (AMRAP – Rounds and Reps) 16 min amrap Ladder 2 thrusters... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 800m Farmers (60/35) (45/25)

CrossFit GonzStrong – CrossFit Jerks 3×2 increasing (Stay below 75%) Jerks 3×2 Metcon (Time) 27/21 cals on rower 50 DUS Rest 1 min 2 rounds... Read More

CrossFit GonzStrong – CrossFit Clean practice (3×3) 3 tall power cleans 3 squatcleans from the knees 3 squatcleans from the hip Then work to one... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday (With a vest if you have one) 4 rounds 400 m Wall ball run (or Vest) (20/14)... Read More

CrossFit GonzStrong – CrossFit Bench Press + Deadlift 5-1 Increase Bench press to about 85% in between sets deadlift 5×3 @80% Metcon (Time) 21-15-9 Power... Read More