WOD

15
Jan

1/16/21

CrossFit GonzStrong – CrossFit Heavy machinery (AMRAP – Reps) “Heavy Machinery” 5 Rounds: 1:00 – Max Calorie Bike Erg 1:00 – Max Power Cleans 135...
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13
Jan

1/14/21

CrossFit GonzStrong – CrossFit Metcon (Time) 800 m run 50 situps 50 DUS (100 single plus 3 burpees) 30 kbs 50 DUs 50 situps 800m...
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12
Jan

1/13/21

CrossFit GonzStrong – CrossFit Control Alt Delete (AMRAP – Reps) “Control-Alt-Delete” On the 5:00 x 4 Rounds: 20 Alternating Dumbbell Snatches (50 / 35 lb)...
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11
Jan

1/12/21

CrossFit GonzStrong – CrossFit DelighT (AMRAP – Rounds and Reps) “DelighT” AMRAP 15: 12 Box Jump Overs 12 Deadlifts 9 Bar-Facing Burpees 9 Hang Power...
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10
Jan

1/11/21

CrossFit GonzStrong – CrossFit Metcon (Weight) Stamina Squats On the Minute x 16 (8 Rounds): Min 1 – 2 Front Squats Min 2 – 4...
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7
Jan

1/8/21

CrossFit GonzStrong – CrossFit Cannon Ball (Time) “Cannonball” 5 Rounds: 21/15 Calorie Row 15 Box Jump Overs (24″/20″) 7 Squat Cleans (155 / 105 lb)Stimulus...
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6
Jan

1/7/21

CrossFit GonzStrong – CrossFit Metcon (Time) Buy in: 800 m run 40 db snatches (55/35) 1 min plank 30 goblet squts (53/35) 1min plank 10...
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5
Jan

1/6/21

CrossFit GonzStrong – CrossFit Metcon (Weight) Overhead Squat Positioning 5 Sets: 1 Pausing Overhead Squat (10s in bottom)Stimulus Your calculated percentages All percentages based on...
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