171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com

Follow Us

July 31, 2019

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

TEACHING (12:00 - 25:00) 

PRACTICE ROUND (25:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

“Ninja Turtle"

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

July 30, 2019

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

TEACHING (12:00 - 20:00) 

STRATEGY + WOD (25:00 - 60:00)

"Kelly Rowland" 

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

*1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)*

July 29, 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 12-13 minutes to build to their heavy triple from the rack 

PRACTICE ROUND (35:00 - 45:00) 

# STRATEGY + WOD (45:00 - 60:00) 

"Beef Jerky"

...

July 26, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 25:00) 

3-POSITION POWER SNATCH (25:00 - 37:00) 

* Athletes will have 12 minutes to build to their heavy complex 

PRACTICE ROUND (37:00 - 45:00) 

STRATEGY + WOD (45:00 - 60:00) 

"Hop Scotch" 

5...

July 25, 2019

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

MOBILITY (15:00 - 18:00) 

TEACHING (20:00 - 30:00) 

PRACTICE ROUND (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

"Air BnB"

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Bike

1 Minute Air Squats

1 Minute Rest

July 24, 2019

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

TEACHING (12:00 - 18:00) 

PUSH PRESS (18:00 - 30:00) 

Build to Heavy set of 3

PRACTICE ROUND (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

"Trail Blazer" 

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85) 

July 23, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 25:00) 

POWER CLEAN COMPLEX (25:00 - 37:00) 

Build to Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

PRACTICE ROUND (37:00 - 45:00) 

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

July 22, 2019

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

TEACHING (12:00 - 25:00) 

PRACTICE ROUND (25:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

"Hot Sauce"

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg...

July 21, 2019

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

TEACHING (12:00 - 22:00) 

PRACTICE ROUND (35:00 - 45:00) 

STRATEGY + WOD (45:00 - 60:00) 

"Scarface"

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

July 18, 2019

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

TEACHING (12:00 - 25:00) 

PRACTICE ROUNDS (25:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

“Skyscraper” 

AMRAP 6: 

2 Rope Climbs 

6 Hang Power Cleans (165/115) 

12/9 Calorie Assault Bike 

Rest 6 Minutes 

AMRAP 6:

2 Rope Climbs 

6 Hang Power...

Please reload

  • Facebook Basic Square
  • Instagram Social Icon

December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

December 3, 2019

December 2, 2019

Please reload

Recent WODs
Archive
Please reload