171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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September 28, 2018

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 35:00) 

REHEARSAL (35:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00) 

"Twist and Shout"

AMRAP 14:

1 Power Snatch (135/95) 

2 Overhead Squats (135/95) 

3 Power Clean and Jerks (135/95) 

40 Double Und...

September 27, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

REHEARSAL (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00) 

"Amphibious"3 Rounds:

200 Meter Farmers Carry (53's/35's)

400 Meter Run

800 Meter Row

September 25, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00) 

PUSH PRESS (25:00 - 40:00) 

Athletes will team up on racks to build to their heavy set of 10.

TRANSITION + REHEARSAL (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00) 

"Clothesline"

AMRAP...

September 25, 2018

WOD BRIEF + GROUP WARMUP - 10:00

MOBILITY + ACTIVATION - 2:00

TEACHING - 13:00

STRATEGY + WOD - 30:00 Cap
"Flip Flop"
30-20-10:
Kettlebell Swings (53/35)
Calorie Row

Directly into...

10-20-30:
Deadlifts (135/95)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories o...

September 24, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00) 

FRONT SQUAT (25:00 - 40:00)

Athletes will have 15 minutes to complete their 3 sets of 5.

TRANSITION + REHEARSAL (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00) 

"Wasabi"

For Time: 

1,000...

September 21, 2018

HAPPY BIRTHDAY ASTON!

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

TEACHING (12:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

Aston's Birthday WOD

For Time: 

91 Meter Run, 27 Power Snatches

91 Meter Run, 27 Overhead Squats

91 Meter Run, 21 Power Snatches

91...

September 19, 2018

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

"Back Seat"

AMRAP 18:

30/21 Calorie Assault Bike

30 AbMat Sit-ups

20 Dumbbell Box Step-ups 

(35's/20's to a 20" Box)

September 19, 2018

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

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Gwen"

Clean & Jerk 15-12- and 9 reps

September 18, 2018

WOD BRIEF + GROUP WARMUP - 10:00

MOBILITY - 2:00

TEACHING - 18:00

STRATEGY + WOD - 25:00 Minute Cap

"Under Fire"

For Time:

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

400 Meter Run

50 Double Unders

12 Toes to Bar

12 Pull-ups

400 Meter Run

50 Double Unders

9 Toes to Bar

9...

September 17, 2018

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 32:00) 

REHEARSAL (32:00 - 37:00) 

STRATEGY + WOD (37:00 - 60:00) 

"Last Legs"

Teams of 3: 

0:00 - 5:00 - Max Front Squats

5:00 - 10:00 - Max Calorie Row 

10:00 - 13:00 - Rest

13:00 - 18:00 - Max...

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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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