WOD

CrossFit GonzStrong – CrossFit Metcon (Time) Active Recovery 10:00 Bike or Run or row Directly Into… 5 Rounds Not For Time: 20 Banded Pull Aparts... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) “M&M’s” AMRAP 13: 10 Lateral Barbell Burpees, 1 Round of “Macho Man” 10 Lateral Barbell... Read More

CrossFit GonzStrong – CrossFit Metcon (No Measure) Handstand Walk Conditioning AMRAP 2 x 4 Rounds: 50 Double-Unders Time Remaining: Max Distance Handstand Walk* Rest 1:00... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Grit Squats – Week 6A 3 Supersets: “X” Back Squats “X” Front Squats Rest 2:00 between sets.Stimulus – Super... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) “Adulting” AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (50 / 35 lb) 30/24 Calorie... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 800 m run Rest 2 mins 400m run (wallball run) 20/14 100 situps (can be weighted) 400m run (wallball... Read More

CrossFit GonzStrong – CrossFit Front squat Comptrain (Weight) Front Squat 5 Sets: 1 Front Squats *work up to 85-90% hold for the 1 front squat... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Clean and Jerk 3-5 Heavy Singles Stimulus – Take your time building up to these heavy singles by taking... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Snatch 3-5 Heavy Singles Metcon (AMRAP – Reps) “Remain Calm” AMRAP 10: 4 Rounds: 30 Air Squats 200 Meter... Read More

CrossFit GonzStrong – CrossFit Metcon (Weight) Clean and Jerk On the 2:00 x 10 Sets: 3 Hang Power Cleans 2 Front Squats 1 Split Jerk... Read More