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Macon, Georgia 31201

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October 31, 2016

1. Warm Up - 10 Minutes

2. Strength - 15 Minutes

Every 1:30 for 9 Minutes

Front Squats

3 @ 70%

1 @ 75%

3 @ 70%

1 @ 80%

3 @ 70%

1 @ 85%

3. Metcon - 20 Minute Cap

"7 Up" - 10 RFT

7 Sumo-Deadlift High Pulls 95/65

7 Front Squats

7 Push Jerks

October 28, 2016

1. Warm Up/Mobility - 20 Minute Cap

2. Metcon - 20 Minutes
A) In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65)
Time remaining, Max Calorie Row

Rest 4 minutes

B) In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Front...

October 27, 2016

Thursday, 27 Oct 2016

1. Warm Up

2. Strength: Chest

a) Bench Press 3 x 5 AHAP

    s/s Deficit Push Ups 3 x 12

b) Ring Dips 2 x M.E.

3. Metcon: "Fran"

21 - 15 - 9

Thrusters 95/65

Pull Ups

October 26, 2016

1. Warm Up - 10 Minutes

2. Weightlifting - 9 Minutes

Every 1:30 for 6 Rds

2 Split Jerks @ 75%

3. Metcon - 3 RFT 

20 Box Jumps 24/20

15 KBS 53/35

10 Cal Row

5 HSPU

October 24, 2016

1. Warm Up - 10 Minutes

2. Strength - 25 Minute Cap

Back Squat

3 @ 70%

1 @ 75%

3 @ 70%

1 @ 80%

3 @ 70%

1 @ 85%

Percentages based on 1RM

3. Metcon - 12 Minute Cap

21 - 15 - 9

Deadlift 115/75

Overhead Squat 115/75

October 24, 2016

1. Warm Up (10 mins)

2. Clean Pulls (10 mins)

Every 2:00 x 5 Sets

3 Clean Pulls – 110% of 1RM Clean

3. Squat Cleans (10 mins)

With a Running Clock:

0:00 – 4:00: Build to a Heavy 3-Rep Hang Squat Clean

4:00 – 7:00: Build to a Heavy 2-Rep Hang Squat Clean

7:00 – 10:00: Build to...

October 21, 2016

"Lynne"

October 20, 2016

1. Warm Up - 10 Minutes

2. Strength - 20 Minute Cap

5-5-3-3-3 Deadlifts

Start @ 80% and work your way up to find 3RM

3. Metcon - 20 Minute Cap

800m Run

20 Burpees

400m Run

15 Bar Over Burpees

200m Run

10 Burpees Box Jumps

October 19, 2016

1. Warm Up

2. Weightlifting (20 min)
Work up to a 1RM Clean & Jerk

3. Metcon (20 min cap)
50 Air Squats
5 Clean & Jerks 155/105
40 Air Squats
4 Clean & Jerks
30 Air Squats
3 Clean & Jerks
20 Air Squats
2 Clean & Jerks
10 Air Squats
1 Clean & Jerk

October 18, 2016


1. Warm Up

2. Strength (20 min cap)
EMOM to Failure
3 Muscle Clean to Strict Press
*Start weight 95/65, + 20/10 lbs each new round.

3. Metcon
6 Rounds:
1:00 – Row for Max Calories
1:00 – Wallballs (20/14)
1:00 – Double-Unders
1:00 – Rest

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