171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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November 30, 2017

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minute Cap

“Hindsight”

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Kettlebell Hang Squat Cleans (53’s/35’s)

Option A:

AMRAP 20:

7 Chest to Bar Pull-ups

7 Kettlebell Push Press (53’s/35’s)

7 Ket...

November 29, 2017

1. Warm Up - 10 Minutes

2. Teaching - 15 Minutes

3. Metcon - 30 Minutes

“Johnny”

Teams of 2 For Time:

Buy-In: 600 Meter Run

3 Rounds:

19 Calorie Row (each)

87 Erg Jump Overs

7 Rope Climbs

Cash-Out: 600 Meter Run & 1 RAK

November 28, 2017

1. Warm Up & Mobility - 25 Minutes

2. Teaching - 15 Minutes

3. Metcon - 15 Minutes

“Black and Blue”

5 Rounds:

10 Power Cleans 135/95

10 Burpees

November 27, 2017

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Strength - 15 Minutes

Build to a heavy set of 2 Front Squats

4. Metcon - 15 Minute Cap

“Eikcaj”
30 Pull-ups
50 Thrusters 45/35
1,000 Meter Row

November 22, 2017

Warm Up  & Mobility - 14 Minutes

Teaching - 13 Minutes

Weightlifting - 10 Minutes

Build to Heavy Single Power Clean & Jerk

Metcon - 20 Minutes

“Gwen”

15-12-9

Unbroken Clean and Jerks

November 21, 2017

Warm Up - 12 Minutes

Teaching - 10 Minutes

Metcon - 30 Minute Cap

5000m Row

Optional Time Permitting

Midline

60 GHD Sit Ups 

November 20, 2017

1. Warm Up - 12 Minutes

2. Weightlifting - 10 Minutes

On the 1:30 x 5 Sets:
3-Position Power Snatch - 55-65%

3. Metcon - 20 Minute Cap

"HUMPTY DUMPTY"

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14)

November 17, 2017

It's Finally Friday!!

Warm Up & Mobility- 12 Minutes

Teaching - 20 Minutes

Metcon - AMRAP x 13

"Voorhees"

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups

November 16, 2017

Warm Up & Mobility - 20 Minutes

Teaching - 15 Minutes

Metcon - AMRAP x 18

“Three Cheers”:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run …

C...

November 15, 2017

Warm Up & Mobility - 12 Minutes

Teaching - 13 Minutes

Metcon - 30 Minutes

“Front Loader”

Teams of 3:

In 7:00 window complete: 

50 Push Press (135/95)

50 Push Press (155/105)

Max Rep Push Press (185/135)

-rest 3 minutes-

In 7:00 window complete:

50 Front Squats (135/95)

50 Front Sq...

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December 13, 2019

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December 6, 2019

December 3, 2019

December 2, 2019

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