Category

WOD

9/19/19

CrossFit GonzStrong – CrossFit Metcon (No Measure) Abs GHD Weighted sit ups Hollow rocks Then Coach’s call Metcon (Time) Partner wod 2500 meter row 100...
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9/17/19

CrossFit GonzStrong – CrossFit Weighted Pull-ups (4×6) Good Mornings (2×20) Bicepalooza 2 sets 8 bicep curls 8 hammer curls Bar curls 20 little bitty 20...
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9/16/19

CrossFit GonzStrong – CrossFit Metcon (Time) 50 wallballs 10 synchro powercleans 40 hspus 10 synchro power cleans 30 Toe 2 Bars 10 Synchro Power Cleans...
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9/13/19

CrossFit GonzStrong – CrossFit Clean Pulls 5×5 @65-70% Clean and Jerk (Work to one heavy rep) Metcon (Time) 10 rds 3 power cleans (155/105) (135/95)...
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9/12/19

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30 Little bitty 30...
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9/11/19

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit front sqt 1 rep max Metcon (Time) 21-15-9 Bar facing burpees Squat cleans...
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9/10/19

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit Bicep Curls (Also hammer curls 4×6) 4×6 (Each arm) not fast Pull-ups Lunges...
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9/6/19

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit Front squat 5×2 across 5×2 83-85% across Metcon (Time) 21-15-9 Db snatches (60/35)...
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9/4/19

Announcements Dinner and Drinks! Local Bar Sept 14th! CrossFit GonzStrong – CrossFit Snatch EMOM 6 mins 5 Snatch (70-75% ACROSS) Adjust weight if you need...
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