171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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July 31, 2018

WOD Brief + Group Warm Up + Mobility  (12 mins)

Teaching + Movement Prep (13 minutes)

Strategy + WOD (30 mins)

“Hot Sauce”

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg Burpees 

Max...

July 30, 2018

WOD Brief + Group Warm Up + Mobility (15 mins)

Teaching (10 mins)

Strategy + WOD (30 mins)

“Jump City”

For Time: 

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

3 Rounds:

200 Meter Run

20 Do...

July 30, 2018

CrossFit Total

1RM Back Squat

1RM Shoulder Press

1RM Deadlift 1 rep

July 27, 2018

1. Warm Up - 10 Minutes

2. Teaching - 8 Minutes

3. Weightlifting - 15 Minutes

Build to Heavy Complex:

Power Clean + Front Squat + Push Jerk

4. Metcon - 20 Minutes

"Wise Men"

AMRAP x 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP x 3: 

Macho Man (155/105)

Rest 3 Minutes

AMRAP x 3: 

Macho...

July 26, 2018

WOD Brief + Group Warm Up (10 mins)

Teaching (10 mins)

Strategy + WOD (30 mins)

“Family Feud”

AMRAP 25:

50 Foot Walking Lunges

100 Meter Sand Bag Run (50/35) 

200 Meter Run

Class Divides Into Even Teams

July 25, 2018

WOD Brief + Group Warm Up  + Mobility (12 mins)

Teaching (13 mins)

Strategy + WOD (30 mins)

“Fire Alarm”

For Time: 

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

*1 Round of Bergeron Beep Test:

7 Thrus...

July 24, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - 20 Minute Cap

"Pumped Up Game Changer"

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

July 23, 2018

WOD Brief + Group Warm Up (8 mins)

Mobility (2 min)

Teaching (10 mins)

Strategy + WOD (30 mins)

“Foul Ball”

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

July 20, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 10 Minutes

3. Metcon - 21 Minutes

On the 3:00 x 7 Rounds

400 Meter Run
12 Russian Kettlebell Swings 70/53

July 19, 2018

1. WOD Brief + Group Warm Up - (10 mins)

2. Mobility - (2 mins)

3. Teaching - (13 mins)

4. Strategy + WOD - (25 mins):

“Deadpool”

On the 3:00 x 7 Rounds:

21 AbMat Sit-Ups

21 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts

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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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