WOD

15
Sep

9/16/21

CrossFit GonzStrong – CrossFit Metcon (Time) 800 m run Then 2 rounds 20 kbs 20 kb High pulls 20 vups Then 800m run
14
Sep

9/15/21

CrossFit GonzStrong – CrossFit Hanging by a moment (Time) “Hanging By A Moment” 5 Rounds For Time: 60 Double Unders 9 Hang Power Cleans 155...
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12
Sep

9/13/21

CrossFit GonzStrong – CrossFit Diamond in the rough (Time) “Diamond In The Rough” 10-8-6-4-2: Ring Muscle-ups Devil’s Press 50 / 35 lb’s Dumbbell Box Step-Overs...
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9
Sep

9/10/21

CrossFit GonzStrong – CrossFit Metcon (Weight) 5 Sets: 1 Power Snatch + 1 Hang Squat Snatch @ 65-70% of 1RM Snatch Metcon (AMRAP – Rounds...
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8
Sep

9/9/21

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) 30 min AMRAP Minutes 1-2 (2 rounds of Cindy) Minutes: 3-4 ( 300m run) Minutes 5-6 (15...
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6
Sep

9/7/21

CrossFit GonzStrong – CrossFit Metcon (Weight) Tempo Front Squat 5 Sets: 3 Front Squats *5 Second Negative Each Rep All Sets Based on 1RM Front...
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5
Sep

9/6/21

CrossFit GonzStrong – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
2
Sep

9/3/21

CrossFit GonzStrong – CrossFit Power snatch 3 reps (Weight) Power Snatch 5 Sets: 3 Power Snatches @ 65-70% of 1RM Snatch Think Twice (AMRAP –...
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