171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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May 31, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 14 Minutes

"Mani-Pedi"

On the 2:00 x 7 Sets:

36 Double Unders

9 Toes to Bar

3 Power Cleans

May 30, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Strength + Weightlifting - 12 Minutes

Push Press:

Build to heavy set of 5

4. Metcon - 18 Minute Cap

"Speed Boat"

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Kettlebell Hang Clean and Jerks (50/35)

May 29, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Metcon - 25 Minute Cap

“Jelly Belly”

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Row

10-8-6-4-2: Deadlifts (275/185)

May 25, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Strength + Weightlifting - 12 Minutes

Hang Power Clean

Build to a heavy set of two.

4. Metcon - 15 Minutes

"DT"

5 Rounds:

12 Deadlifts (155/105) 

9 Hang Power Cleans (155/105) 

6 Push Jerks (155/105)

May 24, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Metcon - 30 Minutes

“Wreckless”

For Time: 27-21-15-9: Toes to Bar

After each round: 20/14 Calorie Row

50′ Front Rack Sandbag Walking Lunge (50/35)

May 23, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 20 Minutes

3. Metcon - AMRAP x 15

"Double Decker"

15 Power Snatches (75/55)

30 Double Unders 

15 Wallballs (20/14)

30 Double Unders

May 22, 2018

1. Warm Up - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minute Cap

"Sugar Daddy"

21-15-9:
Deadlifts (225/155) 
400 Meter Run

May 20, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 18 Minutes

3. Metcon- 20 Minute Cap

"Cindy Got Jacked"

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1,000 Meter Row

May 17, 2018

1. Warm Up - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - 30 Minutes

“Mano y Mano”

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 400 Meter Prowler Push

May 16, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minutes

"Snake Bite"

Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
For Time:
15-12...

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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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