WOD

20
Oct

10/21/20

CrossFit GonzStrong – CrossFit 21-15-9 Bike/BFB (Time) ** EXTRA CREDIT** 21-15-9 Bar Facing Burpees Middle Management (Time) 40/30 Cal row 20 squat snatch (115/80) 40/30...
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18
Oct

10/19/20

CrossFit GonzStrong – CrossFit Metcon (Weight) Pausing front squat complex 5 sets 1 pausing front squat (3secs on the bottom 1 front squat BUILD start...
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15
Oct

10/16/20

CrossFit GonzStrong – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
14
Oct

10/15/20

CrossFit GonzStrong – CrossFit Metcon (Time) Emom 20 min Min 1 : 30 dus 6 db step ups (45/35) Min 2: 8 burpees (reduce burpees...
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13
Oct

10/14/20

CrossFit GonzStrong – CrossFit Metcon (Time) 3 rounds Buy in before each round: 3 rounds 5 pullups 10 push ups Then straight into 200m Wreckage...
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11
Oct

10/12/20

CrossFit GonzStrong – CrossFit 3-pause Clean Deadlift (Weight) 3 sets 3-pause Clean Deadlift *Pause for one second pause1: 2’off Floor pause 2: Knee Level pause...
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9
Oct

10/10/20

CrossFit GonzStrong – CrossFit Metcon (Time) PAIRS: I GO YOU GO 10 rounds 9 dual kb snatches 16/12kg 12 kb frontsqts 15/12 bike
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