171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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January 31, 2019

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

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

January 31, 2019

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

TEACHING (12:00 - 25:00) 

SNATCH EMOM (25:00 - 40:00) 

Each minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down

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

# STRATEGY + WOD (45:00 - 60:00) 

F...

January 30, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

TEMPO PAUSING BACK SQUATS (25:00 - 40:00) 

REHEARSAL (40:00 - 45:00) 

STRATEGY + WOD (45:00 - 60:00)

1-2-3-4-5-6-7-8-9-10: 

Dumbbell Front Squats (50’s/35's)

After Each Round: 30 Doubl...

January 29, 2019

WOD BRIEF + GROUP WARM UP (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) 

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165...

January 28, 2019

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) 

"Life Jacket"

AMRAP 5: 

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups 

Rest 5 Minutes 

AMRAP 5: 

21/15 Calorie Row

...

January 25, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

HANG SQUAT CLEAN (20:00 - 35:00) 

Athletes will have 15 minutes to build to their heavy single hang squat clean.

STRATEGY + WOD (40:00 - 60:00) 

"Top Down"

For Time: 

50 Burpees

40/30 C...

January 24, 2019

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) 

"No Brainer"

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

January 23, 2019

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) 

"Girl Power"

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of "Cindy"

10 Power Snatches (115/80)

January 22, 2019

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) 

"Layup"

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into...

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

January 21, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 22:00) 

PUSH JERK (22:00 - 35:00) 

Athletes will have 13 minutes to build to their heavy triple.

TRANSITION + REHEARSAL (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Go Fish"

For Time: 

1,0...

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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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