171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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November 30, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 13:00) 

MOBILITY (13:00 - 15:00)

TEACHING (15:00 - 30:00)

STRATEGY + WOD (35:00 - 60:00)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

November 29, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) 

MOBILITY (15:00 - 18:00)

TEACHING (18:00 - 30:00) 

REHEARSAL (30:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)  

"Arm Candy"

6 Rounds:

15/12 Calorie Assault Bike

12 Burpees

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

November 28, 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)   

Last Call Pt 1

Teams of 3

AMRAP 7:

50 Bench Press (135/95) 

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minu...

November 27, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00)

MOBILITY (15:00 - 17:00)

TEACHING (17:00 - 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

November 26, 2018

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

TEACHING (12:00 - 25:00)

REHEARSAL (25:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

Freedom Sauce Pt 1

AMRAP 3: 

21 Overhead Squats (95/65)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3 Minutes

Freedom Sauce Pt 2

AMRAP 3: 

18 Overhead Squat...

November 21, 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) 

"Christine"

3 Rounds For Time

•Row 500m

•12 Deadlifts (bodyweight)

•21 Box Jumps (24''/20'')

November 20, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 14:00)  

MOBILITY (14:00 - 15:00)

TEACHING (15:00 - 25:00)

REHEARSAL (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00) 

"Full Count"

30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set: 

14/10 Calorie Assault Bike 

200 Meter Wreck Bag Run (50/3...

November 19, 2018

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

MACHO MAN (25:00 - 40:00)

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

STRATEGY + WOD (45:00 - 60:00) 

"Randy Savage"

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar 

*Macho Man: 3 Po...

November 16, 2018

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

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00)

DEADLIFT (25:00 - 40:00) 

Build to Heavy Set of 6-4-2

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

STRATEGY + WOD (45:00 - 60:00)  

"Smooth Criminal"

AMRAP 15:

60 Double Unders

30 Wallballs (20/...

November 15, 2018

# WOD BRIEF + GROUP WARMUP (0:00 - 15:00)

MOBILITY (15:00 - 18:00) 

TEACHING (18:00 - 35:00)

REHEARSAL (35:00 - 40:00)

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

"Jackie"

For time:

• 1000m row

• 50 Thruster 45/35#

• 30 Pull-ups

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December 13, 2019

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