March 30th, 2017

Gator CrossFit – Daily WOD Strength/Skill Metcon (Distance) Farmer’s Carry Relay in Teams of 3 for 10:00: 60 seconds unbroken max distance Farmer’s Carry (70#/53#)*Goal is to walk 100m in 60 seconds without dropping. *Dropping=2 burpee penalty Metcon Metcon (Time) 5 Rounds 100m Sled push @ Moderate Weight 15 Power Snatch (75#/55#) 12 Toes to[…]

March 29th, 2017

Gator CrossFit – Daily WOD Strength/Skill Close Grip Bench Press (5×5 @ 50%, every 60 seconds) *For speed One Arm Arc Dumbbell Row (3×10 each arm ) Metcon Metcon (Time) Every 5:00 for 3 sets: 50 Double Unders 50 Wallballs (20#/14#)*RX+ unbroken movements for each round. *Record slowest split.

March 28th, 2017

Gator CrossFit – Daily WOD Strength/Skill Barbell Front Rack Reverse Lunges (3×6 each leg) Single Arm/Single Leg Elbow Plank (3×30 seconds) Dumbbell Hammer Curls (3×10) Metcon Metcon (Time) 100 KBS (53#/35#) 800m Run 50 Box Jumps with Step Down (24″/20″) 25 Strict Pull-ups*20:00 time cap

March 24th, 2017

Gator CrossFit – Daily WOD Weightlifting Metcon (Weight) In Teams of 2: Take 8:00 to work to max load of: 1 Clean Grip Deadlift + 1 Squat Clean +1 Hang Squat Clean + 1 Jerk*Score is total load between both athletes. Metcon Metcon (Time) 5 Rounds 15 Deadlifts (135#/95#) 12 Front Squats (135#/95#) 15/12 Calories[…]

March 23rd, 2017

Gator CrossFit – Daily WOD Weightlifting Metcon (No Measure) 3 Rounds 100m Farmers Carry AHAP Rest 60 sec 30 sec Weighted Plank AHAP Rest 60 sec 8 RDL, Moderate Weight Rest 60 sec*For strength/skill, not speed. Metcon Metcon (AMRAP – Rounds and Reps) With a running clock, 0:00-7:00 AMRAP 30 Double Unders 15 Power Snatch[…]

March 23rd, 2017

Gator CrossFit – Daily WOD Weightlifting Metcon (No Measure) 5 Rounds 100m Farmers Carry AHAP Rest 60 sec 30 sec Weighted Plank AHAP Rest 60 sec 8 RDL, Moderate Weight Rest 60 sec*For strength/skill, not speed. Metcon Metcon (AMRAP – Rounds and Reps) With a running clock, 0:00-7:00 AMRAP 30 Double Unders 15 Power Snatch[…]

March 22nd, 2017

Gator CrossFit – Daily WOD Metcon Metcon (No Measure) EMOM 15 Minute 1: 3-5 Strict Pull-ups Minute 2: 5-8 Close Grip Pushups Minute 3: 20 Russian Twists Metcon Metcon (Time) 5 Rounds 12 Lateral Burpees over the Bar 12 Push Press (115#/75#)*18 minute time cap *RX+ is 15 reps of each movements and 135#/95#

March 21st, 2017

Gator CrossFit – Daily WOD Gymnastics Metcon (No Measure) EMOM 10 Odd: 50 ft Bottoms Up Kettlebell Carry Even: 20 sec Hollow Hold or 20 sec Pistols Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25, with a partner: 20 Renegade Rows (50#/30#) 20 Box Jumps with Step Down (24/20″) 20 DB Walking Lunges (50#/30#)[…]