171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com

Follow Us

December 13, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

"Stairmaster"

30-20-10:

Row Calories

Dumbbell Box Step-ups (50/35)

Directly Into...

10-20-30:

Alternating Dumbbell Snatches (50/...

December 12, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

PRACTICE ROUND (30:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

"Body Slam"

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Plate Burpees (15/10)

5 Push Press

*Build in Weight on the Push Press* 

December 11, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 20:00)

FRONT SQUAT (20:00 - 35:00)

* Athletes will have 15 minutes to build to a heavy set of 3 front squat

TRANSITION + PRACTICE ROUND (35:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00)

"Geico"

AMR...

December 10, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

"Lead Foot"

AMRAP 4: 

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes 

AMRAP 4:

21/15 Calorie Row

21 Burpees

2...

December 9, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 23:00)

OVERHEAD SQUAT (23:00 - 38:00)

* Athletes will have 15 minutes to build to a heavy single from the rack 

TRANSITION + PRACTICE ROUND (38:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00)

"Power...

December 6, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 20:00)

PRACTICE ROUND (20:00 - 25:00)

STRATEGY + WOD (25:00 - 60:00)

 "Outside the Box"

Teams of 2, AMRAP 30:

100 Meter Run, 1 Burpee Box Jump 

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3...

December 5, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 30:00)

PRACTICE ROUND (30:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00)

"Mood Swing"

AMRAP 16:

21/15 Calorie Assault Bike

12 Kettlebell Swings (70/53)

2 Rope Climbs (15')

December 4, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 30:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

"Low Tide"

AMRAP 5: 

Buy-In: 700 Meter Row 

7 Squat Cleans (95/65)

25 Double Unders 

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 500 Meter...

December 3, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 23:00)

PRESSING COMPLEX (23:00 - 38:00)

5 Sets:

1 Push Press

2 Push Jerks

* Athletes will have 15 minutes to complete their 5 working sets of pressing movements

TRANSITION + PRACTICE ROUND (38:0...

December 2, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

"Flinstones"

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)

Please reload

  • Facebook Basic Square
  • Instagram Social Icon

December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

December 3, 2019

December 2, 2019

Please reload

Recent WODs
Archive
Please reload