171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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April 30, 2018

1. Warm Up & Mobility - 20 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minutes

FRAN!

21 - 15 - 9

Thrusters 95/65

Pull Ups

April 27, 2018

1.  Warm Up & Mobility - 12 Minutes

2. Teaching - 8 Minutes

3. Strength + Weightlifting - 15 Minutes

4. Metcon - 15 Minutes

"TKO"
35/25 Calorie Row
27 Pull-Ups
24 Power Snatches (75/55) 
21 Overhead Squats (75/55)

April 26, 2018

1. Warm Up & Mobility - 10 Minutes

2. Teaching - 10 Minutes

3. Metcon - 30 Minutes

"Half and Half"

Teams of 2

8 Rounds: 

400 Meter Row

200 Meter Sand Bag Run (50/35*)

April 24, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Strength + Weightlifting - 12 Minutes

Hang Squat Clean:

Build to heavy single

4. Metcon - AMRAP x 8

"Under the Lights"
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squa...

April 24, 2018

1. Warm Up - 12 Minutes

2. Teaching - 8 Minutes

3. Metcon - 25 Minutes

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run 

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run 

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

...

April 23, 2018

1. Warm Up & Mobility - 20 Minutes

2. Teaching - 15 Minutes

3. Metcon - AMRAP x 16

"Spin Doctor"

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)

April 20, 2018

1. Warm Up & Mobility - 25 Minutes

2. Teaching - 10 Minutes

3. Metcon - 15 Minute Cap

"Surfer on Acid"

3 Rounds:
400 Meter Run
21 Burpees

April 19, 2018

1. Warm Up & Mobility - 20 Minutes

2. Teaching - 15 Minutes

3. Metcon - 15 Minute Cap

"Rack City"
10 Power Cleans (155/105) 
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

April 18, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 25 Minute Cap

"Full Circle"

1500 Meter Row

100 Double Unders

50 Shuttle Runs (10 meters)

100 Double Unders 

1500 Meter Row

April 17, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Strength + Weightlifting - 15 Minutes

Squat Snatch

Build to a Heavy Single

4. Metcon - AMRAP x 9

“Ring of Fire”

2 Pull-ups 

2 Power Snatches 

4 Pull-ups 

4 Power Snatches 

6 Pull-ups 

6 Power Snatches 

Up by (2) reps u...

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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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