171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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October 31, 2018

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

MOBILITY + ACTIVATION (12:00 - 15:00)

TEACHING (15:00 - 25:00)

REHEARSALS (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00) 

"Team Cement Mixer"

Teams of 2

10 Rounds Total (5 Each): 

400 Meter Run 

12 Toes to Bar

October 30, 2018

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

TEACHING (12:00 - 25:00)

HANG POWER CLEAN (25:00 - 40:00) 

Build to a heavy set of 3.

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

STRATEGY + WOD (45:00 - 60:00)  

"Hangman"

For Time: 

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

10...

October 29, 2018

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00)

REHEARSAL (30:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00) 

"Blitzen"

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

October 25, 2018

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

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00) 
 

REHEARSAL (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00) 

"Knuckle Sandwich"

For Time: 

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run

October 25, 2018

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 28:00) 

DEADLIFT (28:00 - 43:00) 

Build to Heavy Set of 6-4-2

TRANSITION + REHEARSAL (43:00 - 48:00)

STRATEGY + WOD (48:00 - 60:00) 

"Optimus Prime"

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 De...

October 24, 2018

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

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00) 

OVERHEAD SQUAT (25:00 - 40:00) 

Build to Heavy Set of 3

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

STRATEGY + WOD (45:00 - 60:00) 

"Ground Breaking"

For Time: 

50/35 Calorie Row

35 Lateral Ba...

October 23, 2018

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

REHEARSAL (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00) 

"Bar Keeper 1"

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups 

21/15 Calorie Assault Bike

Rest 5 Minutes

"Bar K...

October 22, 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) 

"Hands Down"

AMRAP 18:

30 Double Unders

10 Dumbbell Power Cleans 

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

1...

October 18, 2018

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 30:00)

REHEARSAL (30:00 - 40:00)

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

"Tiger Blood"

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

October 17, 2018

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

MOBILITY + ACTIVATION (12:00 - 15:00)

TEACHING (15:00 - 25:00)

BACK SQUAT (25:00 - 40:00)

3 Sets of 5

Athletes will have 15 minutes to build in weight to a heavy set of 5 or find a challenging weight to complete 3 sets of 5 across.

TRA...

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December 13, 2019

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