CrossFit Level 1 Trainer
PTA Global Personal Trainer
USA Weightlifting Level 1
Coaches Prep Course
Certified Gymnastics Coach
Gator CrossFit – Daily WOD Weightlifting Wide Stance High Box Squat (Work up to a heavy 3-5 reps) *Take 7-8 sets. 15-18″ box. Rest 2:00 Metcon Elvis (Time) 30 Squat Cleans (185/125lbs)*10 minute time cap. RX+ is 225/155lbs.
Gator CrossFit – Daily WOD Metcon Metcon (AMRAP – Rounds and Reps) 28 min AMRAP with a partner: 2 Rope Climbs 30 Pushups 50 KBS (53/35lbs) 100 Wallballs (20/14lbs)*One person works. Split work in half.
Gator CrossFit – Daily WOD Weightlifting Sumo Deadlift (6×4 @55-65%) *For speed. Perform a set every 60-90 seconds. Reset on each rep. Gymnastics Seated Box Jumps (3×5 reps) Comment height. Metcon G.I. Jane (Time) For Time: 100 Burpee Pullups*12 minute time cap.
Announcements American Flag shirts and Hoodies are in! Pre-orders can be picked up in the office. Mav shirts and hats will be ready Friday afternoon. 🙂 Gator CrossFit – Daily WOD Gymnastics Warm-up (No Measure) A) Farmer’s Carry: 4x100m (Rest 60 sec) B) Handstand Hold: 4×10-30 sec (Rest 60 sec)*Complete as a superset Metcon Metcon[…]
Gator CrossFit – Daily WOD Weightlifting Bench Press (Work up to a heavy 3 reps) Gymnastics Strict Chin Ups (3 sets of 6-8 reps ) Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and[…]
Gator CrossFit – Daily WOD Weightlifting DB/KB Split Squats (3×8 reps per leg) 1 Arm KB Rows (3×8 reps per arm ) Russian Twists (3×20 ) Metcon Metcon (Time) 5 Rounds Run 400m 25 Air Squats 50 Double Unders Rest 2:00*25 minute time cap *Rx+ is 20 Alt. Pistols and 75 Unbroken Double Unders
Gator CrossFit – Daily WOD Weightlifting 1 1/4 Front Squats (Work up to a 3 RM) *Rest 2:00 between working sets. Take 5-6 working sets. Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Deadlift (225/155lbs) 10 Burpee Box Jumps (24/20″)
Gator CrossFit – Daily WOD Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restMen: 20lb WB, 75lb SDHP & PP, 24″ Box Jump Women: 14lb WB, 55lb SDHP & PP, 20″ Box Jump
Gator CrossFit – Daily WOD Weightlifting Sumo Deadlift (5×5 @50-60%) *Perform a set every 60-90 seconds. Metcon Metcon (Time) 3 Rounds Run 200m 15 Front Squats (185/125lbs)(155/105lbs)*9 minute time cap.
Gator CrossFit – Daily WOD Weightlifting Push Press (Work up to a 1 RM) *Rest 2:00 between working sets/attempts. Metcon Metcon (Time) 4 Rounds 10 Burpee Box Jumps (24/20″) 6/3 Bar Muscle Ups 1 minute Rest*Bar muscle up numbers are men/women *12 minute time cap, including rest.