171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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February 21, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 22:00)

MACHO MAN COMPLEX (22:00 - 35:00)

* Athletes will have about 13 minutes to build to a heavy Macho Man Complex: 

1 Power Clean

1 Front Squat

1 Push Jerk

PRACTICE ROUND (35:00 - 40:00)

STRAT...

February 20, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 30:00)

PRACTICE ROUND (30:00 - 35:00)

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

"Ground Ball" 

AMRAP 18: 

100' Walking Lunge

1 Rope Climb

15 Kettlebell Swings 53/35

1 Rope Climb

February 19, 2020

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)

 Long Haul

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups 

40 Burpees

50/35 Calorie Row

Box: 24/20 

Dumbbell...

February 18, 2020

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

TEACHING (12:00 - 22:00)

DEADLIFT (22:00 - 35:00)

* Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts

PRACTICE ROUND (35:00 - 40:00)

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

"The Undertaker" 

AMRAP 13:

60/45 Calorie Assaul...

February 17, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUNDS (25:00 - 35:00)

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

"Foot Locker" 

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into...

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squa...

February 13, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 23:00)

PRACTICE ROUNDS (23:00 - 30:00)

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

"Moscow Mule" 

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50' Walking Lunge

15/12 Calorie Assault Bike

February 12, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUNDS (25:00 - 35:00)

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

 "Venti" 

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35) 

20 Box Jumps (24/20)

20 Single Ar...

February 11, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 22:00)

BENCH PRESS (22:00 - 35:00)

* Athletes will have about 13 minutes to build to a Heavy Triple Bench Press 

PRACTICE ROUND (35:00 - 40:00)

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

 "Swole Cycle"...

February 10, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

HANG SQUAT CLEAN (25:00 - 40:00)

* Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean 

PRACTICE ROUND (40:00 - 45:00)

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

"Underrated" 

A...

February 7, 2020

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)

 "Stranger Things"

Teams of 2

AMRAP 25:

3 Wallballs (20/14) 

3 Kettlebell Swings (53/35) 

3 Calorie Assault Bike 

6 Wallballs (20...

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February 21, 2020

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