171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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December 31, 2018

This is it! Last day of the year! Let's go out with a bang!

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

MOBILITY (12:00 - 18:00)

TEACHING (18:00 - 35:00)

REHEARSAL (35:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00) 

"Fran"

21-15-9 reps for time of:

• Thruster 95/65#

• Pull-ups

December 28, 2018

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

TEACHING (12:00 - 25:00)

SNATCH COMPLEX (25:00 - 40:00) 

Build to a Heavy: 

Power Snatch + Overhead Squat + Squat Snatch

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

STRATEGY + WOD (45:00 - 60:00) 

"Over and Out"

For Time: 

20 Power Snatches (...

December 27, 2018

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

MOBILITY (15:00 - 20:00)

TEACHING (20:00 - 35:00)

REHEARSAL (35:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00) 

"Bells and Whistles"

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100' Bear Crawl

December 26, 2018

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

*MOBILITY (INCLUDED IN GROUP WARMUP)

TEACHING (10:00 - 20:00)

3-POSITION SQUAT CLEAN (20:00 - 35:00) 

Build to a Heavy 3-Position Squat Clean: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

TRANSITION + REHEARSAL (35:00...

December 26, 2018

MERRY CHRISTMAS EVERYONE!

December 24, 2018

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

TEACHING (10:00 - 25:00)

REHEARSAL (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00) 

"Twelve days of CrossFit"

For Time: 

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand...

December 21, 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) 

"Vader"

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

December 20, 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) 

"Spin Cycle"

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike

60 Double Unders

December 19, 2018

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

MOBILITY + ACTIVATION (10:00 - 12:00)

TEACHING (12:00 - 25:00)

OVERHEAD SQUAT (25:00 - 40:00) 

Build to a heavy set of five.

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

STRATEGY + WOD (45:00 - 60:00) 

"Dead Arm"

AMRAP 12:

5 Strict Handstand P...

December 18, 2018

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

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

TEACHING (15:00 - 25:00)

REHEARSAL (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00) 

"Dopamine"

5 Rounds, On the 5:00:

15/12 Calorie Assault Bike 

18/15 Calorie Row 

21 Shuttle Sprints (10 Meters)

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December 13, 2019

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