171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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August 31, 2018

WOD BRIEF + GROUP WARMUP - 12:00

MOBILITY - 3:00

TEACHING - 15:00

STRATEGY + WOD (40:00 - 60:00)

"Go Fish"

For Time:

1,000 Meter Row Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

August 30, 2018

WOD BRIEF + GROUP WARMUP - 12:00

MOBILITY - 3:00

TEACHING - 15:00

STRATEGY + WOD - 20 Minutes

"Fight Back"
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute 10m Shuttle Sprints
1 Minute Rest

August 29, 2018

WOD BRIEF + GROUP WARMUP (10:00)

MOBILITY: (3:00)
 

TEACHING: (20:00)

STRENGTH: (15:00)

Build to Heavy Set of 3 - Thrusters

STRATEGY + WOD (48:00 - 60:00)

"Flash Flood"

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

August 27, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 35:00) 

REHEARSAL (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Criss Cross"
AMRAP 15

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

August 27, 2018

WOD BRIEF + GROUP WARMUP (12 mins)

MOBILITY (3 MINS)

TEACHING (15 mins)

STRATEGY + WOD (20 mins)

"Lace Up"

AMRAP 13:

60 Alternating Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

August 24, 2018

WOD BRIEF + GROUP WARMUP (15 mins)

TEACHING (10 mins)

3-POSITION POWER SNATCH (15 mins)

15 minutes to build to a heavy power snatch complex. These three positions are the high hang (pockets), hang (above the knee), and from the floor.

STRATEGY + WOD (15 mins)
"Dirty Dozen"
...

August 23, 2018

WOD BRIEF + GROUP WARMUP (10 mins)

TEACHING (10 mins)

FRONT SQUAT (15 mins)

Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack.

STRATEGY + WOD (20 mins)

"Annie's On The Run"

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unde...

August 22, 2018

WOD Brief + Group Warm Up (12 mins)

Mobility (3 mins)

Teaching (15 mins)

Strategy + WOD (25 mins)

“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

August 21, 2018

1. Warm Up - 12 Minute

2. Teaching - 18 Minutes

3. Metcon - 30 Minutes

2K Row

August 20, 2018

WOD Brief + Group Warm Up (10 mins)

Mobility (2 mins)

Teaching (13 mins)

Strategy + WOD (30 mins)

“Powder Keg”

AMRAP 5: 

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5: 

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

A...

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