WOD

CrossFit GonzStrong – CrossFit Warm-up (No Measure) Jog 20 mins Metcon (Time) 5 rounds 5 burpees 10 push ups 15 air sqts Then straight into... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) One Round 50 good mornings (use one of your dumbbles or kb. place it in front of your... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 400 m run 21 db snatches 400 m run 15 db snatched 400m run 9 db snatches

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 5 rounds Max dips Max pushups Metcon (Time) Buyin: 100m row/800m run 3 rounds 21 dumbbell deadlifts /or... Read More

CrossFit GonzStrong – CrossFit Warm-up (No Measure) 3 rounds 20 push ups 20 lunges 20 russian twist Metcon (Time) 50-40-30-20-10 DUS (singles) Sit ups Directly... Read More

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 20min amrap 5 burpees 10 OH squats 95/65 / or dumbbells 15 deadlifts (bar/dbs) Metcon... Read More

CrossFit GonzStrong – CrossFit SATURDAYS (No Measure) Do something for 45mins-60mins Walk, bike,swim,run,jog SuNDAY:REST

CrossFit GonzStrong – CrossFit Metcon (Time) 5 rounds 7 squat cleans/db sqt cln 15 bar jump overs 7 hang squat/db sqt cln Metcon (Time) 5... Read More

CrossFit GonzStrong – CrossFit Dirty 30 (Time) “Dirty 30” 30 Box Jumps (24″/20″) (OR find something to jump on or step on) 30 Chest to... Read More

CrossFit GonzStrong – CrossFit Warm-up Metcon (No Measure) Time Cap 7mins 50 db strict press (30 Strict hspus or 30 hspus) 50 sit ups Metcon... Read More