WOD

CrossFit GonzStrong – CrossFit Turtle Push ups (5×10) 5×10 Turtle push ups (Put weight on your back, if you cannot the regular push ups) Good... Read More

CrossFit GonzStrong – CrossFit Jerk Work up to one heavy Rep Work up to one heavy Rep Metcon (AMRAP – Reps) 3 rounds 1 min... Read More

CrossFit GonzStrong – CrossFit front sqt one rep mx (1 rep max) One rep max Metcon (Time) EMOM 10 mins Even: 3 Squat clns (205/135)... Read More

CrossFit GonzStrong – CrossFit Lollipop n Rainbows (Time) 21-15-9 DB thrusters (55/35) Lateral burpee bar jump overs Snatches (95/65)Makes you want to see a rainbow... Read More

CrossFit GonzStrong – CrossFit Accessory Work (I want to know the weight bicep curls) 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep... Read More

CrossFit GonzStrong – CrossFit Box Squats 3×8 Box squats Stay bw 65-75% or moderate weight Metcon (AMRAP – Rounds) Emom 15 mins 5 pullups 10... Read More

CrossFit GonzStrong – CrossFit Push Press (Try to find your heavy) 3-3-2-2-2 Sets of 3 and increasing each time Metcon (AMRAP – Rounds and Reps)... Read More

CrossFit GonzStrong – CrossFit Metcon (Time) 5 rounds 800 m run 12 deadlift (215/165) 12 burpees

CrossFit GonzStrong – CrossFit Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Metcon (Time) Jordan Can’t Hang 23... Read More

CrossFit GonzStrong – CrossFit Back Squats @60% 3X10 @ 60-65% Metcon (AMRAP – Rounds and Reps) 18 min amrap 10 front squats (95/65) (135/95) 10... Read More