WOD

5
Apr

Covid 11

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...
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2
Apr

COVID 10

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...
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1
Apr

Covid 9

CrossFit GonzStrong – CrossFit Metcon (Time) 400 m run 21 db snatches 400 m run 15 db snatched 400m run 9 db snatches
31
Mar

COVID 8

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...
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30
Mar

Covid 7

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...
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29
Mar

COVID 6

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) 20min amrap 5 burpees 10 OH squats 95/65 / or dumbbells 15 deadlifts (bar/dbs) Metcon...
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27
Mar

Recovery Saturday

CrossFit GonzStrong – CrossFit SATURDAYS (No Measure) Do something for 45mins-60mins Walk, bike,swim,run,jog SuNDAY:REST
26
Mar

Clovid 5

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...
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