171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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January 31, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 10 Minutes

3. Metcon - 20 Minutes

5 Rounds:

75 Double Unders (2:1 singles)

10 Thrusters (115/80)

4. Cool Down - 10 Minutes

Stretch, roll, talk about your feelings...

January 30, 2018

1. Warm Up & Mobility - 14 Minutes

2. Teaching - 13 Minutes

3. Metcon - 30 Minutes

“Come Clean”
AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Row
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Row
Max Power Cleans (135/...

January 29, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Strength/Weightlifting - 15 Minutes

Overhead Squat: Build to a heavy single.

4. Metcon - 15 Minute Cap

“Over and Over”
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

January 25, 2018

1. Warm Up & Mobility- 18 Minutes

2. Teaching - 12 Minutes

3. Strength - 10 Minutes

Building to heavy 50' DB Walking Lunge

4. Metcon - 12 Minutes Cap

For Time: 

40/30 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)

15...

January 24, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Strength/Weighlifting - 15 Minutes 

3-Position Power Clean

Build to a Heavy Complex without putting the barbell down between repetitions.

4. Metcon - 12 Minute Cap

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80)

...

January 23, 2018

Warm Up & Mobility - 15 Minutes

Teaching - 20 Minutes

Metcon - 20 Minute Cap

“Opening Day”

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

January 22, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 20 Minutes

3. Metcon - 20 Minutes

“Water Power”

AMRAP 15:

60 Double Unders (2:1 singles)

30/21 Calorie Row

10 Power Snatches 115/80

January 17, 2018

Morning classes are canceled due to possible winter weather. Be safe out there.

Afternoon classes will continue as usual.

1. Warm Up - 12 Minutes

2. Teaching - 10 Minutes

3. Metcon - 30 Minutes

“Slap Happy”

AMRAP x 5:

Buy In: 150 Singles

12 Front Squats (95/65)

4 Burpee Box Jum...

January 16, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 15 Minutes

3. Metcon - 25 Minutes

4 Rounds:

50 Double Unders

15 Toes to Bar

7 Power Clean and Jerks (155/105)

January 15, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Strength - 12 Minutes

3 x 5 Back Squat 

4. Metcon - 13 Minutes

"Doctor’s Orders”

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row

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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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