171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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March 31, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

3-POSITION SQUAT SNATCH (25:00 - 40:00) 

* 15 minutes to build to a moderate 3-position squat snatch 

* Positions are: pockets, one inch above the knee, floor 

TRANSITION + REHEARSAL...

March 29, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 25:00) 

REHEARSALS (25:00 - 35:00) 

# STRATEGY + WOD (35:00 - 60:00) 

“Macho Mile” 

4 Rounds For Time: 

400 Meter Run 

3 Rounds of “Macho Man” (135/95) 

*1 Round of Macho Man: 

3 Power Cleans

3 F...

March 27, 2019

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

TEACHING (12:00 - 25:00) 

REHEARSAL (25:00 - 30:00) 

WOD BRIEF + GROUP WARMUP (30:00 - 60:00) 

“Dead Broke“ 

AMRAP 5: 

Buy-In: 50/35 Calorie Row 

Immediately Into…

12 Deadlifts (185/135) 

8 Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5: 

...

March 26, 2019

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

TEACHING (12:00 - 22:00) 

SNATCH TECHNIQUE (22:00 - 30:00) 

Snatch Technique 

On the Minute x 8:

1 Snatch Deadlift 

1 Snatch High Pull 

1 Power Snatch 

*Build to a Moderate Complex*

TRANSITION + REHEARSAL (30:00 - 35:00) 

STRATEGY + WOD (...

March 25, 2019

WOD BRIEF + GROUP WARMUP

TEACHING

REHEARSAL

## 1 Round

5 Dumbbell Push Press (Each Side)

10 Double Unders 

5 Wallballs 

WOD + STRATEGY

“Wall-E”

AMRAP 20: 

30 Single Arm Dumbbell Push Press (50/35) 

30 Double Unders 

30 Wallballs (20/14) 

30 Double Unders

March 21, 2019

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

MOBILITY (15:00 - 20:00) 

MOVEMENT PREP + REHEARSAL (20:00 - 35:00)

WOD (35:00 - 60:00) 

"Goat Day"

On the Minute x 20

Odd: Movement 1

Even: Movement 2

No strategy for this, as today is more of a focused practice session. The only think...

March 20, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 27:00) 

BENCH PRESS (27:00 - 42:00)  

Build to heavy triple 

TRANSITION + REHEARSAL (42:00 - 47:00) 

STRATEGY + WOD (47:00 - 60:00) 

“Double Pits to Chesty” 

AMRAP 12: 

40 Double Unders 

20...

March 19, 2019

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

TEACHING (12:00 - 22:00) 

REHEARSALS (22:00 - 30:00) 

# STRATEGY + WOD (30:00 - 60:00) 

“Megalodon” 

Teams of 2: 

6 Rounds:

12 Box Jumps (30/24) 

21 Dumbbell Front Squats (50’s/35’s) 

500 Meter Row 

*3 Rounds Each, Switching After Complet...

March 18, 2019

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

TEACHING (12:00 - 26:00) 

REHEARSAL (26:00 - 31:00) 

STRATEGY + WOD (31:00 - 43:00) 

“Low Key”

AMRAP 12: 

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35) 

27 AbMat Sit-ups 

March 15, 2019

OPEN 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

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December 13, 2019

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