171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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August 30, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

CLEAN COMPLEX (20:00 - 35:00) 

Build to a Heavy Complex: 

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

PRACTICE ROUND (35:00 - 40:00) 

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

"Squeaky Clean" 

3 R...

August 29, 2019

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

MOBILITY (0:00 - 12:00) 

TEACHING (12:00 - 20:00) 

STRICT PRESS (20:00 - 35:00) 

* The bar starts out of the rack for our heavy 5 strict press 

PRACTICE ROUND (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Heavy Metal" 

AMRAP 12:

10 St...

August 28, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 -25:00)

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00)

"Halftime" 

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into...

10-20-30:

Burpees

Calorie Row

August 27, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 25:00) 

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00)

"Cement Truck"

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike 

15 Toes to Bar

August 26, 2019

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

TEACHING (12:00 - 20:00) 

THRUSTER (20:00 - 35:00) 

* With the bar starting from the floor, build to a 10RM thruster 

PRACTICE ROUND (35:00 - 40:00) 

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

"Sucker Punch" 

21-18-15-12-9:

Kettlebell Swing (53/35)

T...

August 23, 2019

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

TEACHING (12:00 - 25:00) 

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00)

Crazy Stairs" 

For Time: 

10 Rounds of "Cindy"

50/35 Calorie Row

30 Power Snatches (115/85)

August 22, 2019

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

TEACHING (10:00 - 15:00) 

PRACTICE ROUND (15:00 - 20:00) 

STRATEGY + WOD (20:00 - 60:00)

"Team Tosh Sprints"

Teams of 2:

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

August 21, 2019

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

TEACHING (12:00 - 25:00) 

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00)

"Frank the Tank" 

AMRAP 5:

Buy-In: 50 Wallballs 

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:

Buy-In: 35 Wallballs 

9 Dead...

August 20, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

PRACTICE ROUNDS (20:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00)

"30 Rock" 

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike 

30 Toes to Bar 

August 19, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

# BACK SQUAT (20:00 - 35:00) 

* Athletes will have 15 minutes to build to a heavy 3 sets of 5 

TRANSITION + PRACTICE ROUND (35:00 - 45:00) 

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

 "Dirty Water...

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December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

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December 2, 2019

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