WOD

13
May

5/13/19

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday (With a vest if you have one) 4 rounds 400 m Wall ball run (or Vest) (20/14)...
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10
May

5/10/19

CrossFit GonzStrong – CrossFit Bench Press + Deadlift 5-1 Increase Bench press to about 85% in between sets deadlift 5×3 @80% Metcon (Time) 21-15-9 Power...
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9
May

5/9/19

CrossFit GonzStrong – CrossFit Metcon (Time) 1200 m row 800 m run 50 situps 800m run
8
May

5/8/19

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (AMRAP – Rounds and Reps) 12...
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7
May

5/7/19

CrossFit GonzStrong – CrossFit Jerk Work up to one heavy Rep Work up to one heavy Rep Squat clean 4×2 4×2 (heavier each time) Metcon...
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6
May

5/6/19

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday Practice 800m run 10 pull ups 20 push ups 30 airsquats 600 m run Ditto =) 400m...
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5
May

5/6/19

CrossFit GonzStrong – CrossFit Metcon (Time) Murph Monday Practice 800m run 10 pull ups 20 push ups 30 air squats 600m run 10 pullups 20...
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3
May

5/3/19

CrossFit GonzStrong – CrossFit Metcon (Time) BUNS N GUNS WODS WOD 1 2min amrap 6 thrusters 6 lateral burpee bar jump overs WOD2 8 min...
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