WOD

5
Feb

2/6/20

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Reps) Emom: 15 mins Min 1: max situps Min 2: 16 good mornings 75/45 Min 3: 16 wallballs...
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4
Feb

2/5/20

CrossFit GonzStrong – CrossFit Metcon (AMRAP – Rounds and Reps) Beast Builder Benchmark 3:00 for Max Reps 3:00 Rest 3:00 for Max Reps 3 “Macho...
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3
Feb

2/4/20

CrossFit GonzStrong – CrossFit Strict Press ( Build) one rep max HSPUS (3xmax) 3 rounds max reps Metcon (AMRAP – Rounds and Reps) From Ben...
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2
Feb

2/3/20

CrossFit GonzStrong – CrossFit Back Squat (5×5) Metcon (Time) 30-20-10 Db lunges (1db) (60/35) Power cleans (135/95) (95/65) Pullups
30
Jan

1/31/20

CrossFit GonzStrong – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,...
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29
Jan

1/30/20

CrossFit GonzStrong – CrossFit Hang Clean +sqt clean +sh2oh Work up to one heavy rep Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30...
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28
Jan

1/29/20

CrossFit GonzStrong – CrossFit Accessory Work 4×12 Shoulder shrugs 4×12 Tricep kick backs (lighter weight) 4×12 bicep curls Metcon (Time) 100 air squats 30 power...
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27
Jan

1/28/20

CrossFit GonzStrong – CrossFit Deadlift 6X1 @90% Deadlift 6×1 @ 88-90% ACROSS 3amra: Metcon (AMRAP – Rounds and Reps) 3 min amrap 3 power cleans...
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