171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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December 29, 2017

1. Warm Up - 10 Minutes

2. Teaching - 10 Minutes

3. Metcon - 30 Minute Cap

“Elephant“
Lift a total of 7,000 lbs overhead

using only one of the following:
Barbell, dumbbell, Kettlebell, plates, Wallballs, or D-Ball

December 28, 2017

1. Warm Up - 10 Minutes

2. Teaching - 10 Minutes

3. Metcon - 30 Minutes 

“Freezer Burn”

30-25-20-15-10

Calorie Row

Russian Kettlebell Swings 53/35

10 Meter Shuttle Sprints

December 27, 2017

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Strength/Weightlifting - 15 Minutes

3-Position Squat Clean
Build to a Heavy Complex

4. Metcon - 15 Minute Cap

“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

December 22, 2017

Warm Up & Mobility - 12 Minutes

Teaching - 10 Minutes

Metcon - 24 Minutes

“Loose Cannon”

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Runs

1:00 Sit-Ups

Rest 2:00

December 21, 2017

Warm Up & Mobility - 15 Minutes

2. Teaching - 20 Minutes

3. Metcon 20 Minutes

“Double Decker”

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

December 19, 2017

Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minutes

“Nickel and Dime”

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

100m Run

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

100m Run

December 18, 2017

1. Warm Up  & Mobility - 18 Minutes

2. Teaching - 12 Minutes

3. Metcon - 25 Minute Cap

“Jamstring”

1 Round:

21 Deadlifts (225/155), 21 Box Jump Overs, 21 Calorie Row

Directly into…

2 Rounds: 15 Deadlifts (185/135), 15 Box Jump Overs, 15 Calorie Row

Directly into…

3 Rounds: 9 De...

December 14, 2017

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Strength - 12 Minutes

3 x 10 Front Squats @ 65-70% 1RM

4. Metcon - AMReps x 7

3 Clean & Jerks 115/80

3 Toes to Bar

6 Clean & Jerks 115/80

6 Toes to Bar

9 Clean & Jerks 115/80

9 Toes to Bar

Etc… 

December 13, 2017

1. Warm Up - 10 Minutes

2. Conditioning - 10 Minutes

Max rep Double Unders (singles)

*3 attempts

3. Teaching - 10 Minutes

4. Metcon

Hero WOD - “Jack” 

AMRAP x 20

10 Push Press 115/85

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

December 12, 2017

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Weightlifting - 15 Minutes

Overhead Squat:

Build to Heavy Set of 3

4. Metcon - 15 Minute Cap

“Over and Out”

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell...

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December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

December 3, 2019

December 2, 2019

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