171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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November 29, 2019

NO CLASSES TODAY!!!

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

TEACHING (12:00 - 18:00)

TEMPO DEADLIFT (18:00 - 30:00)

* A quick 10-12 minutes to work to a moderate single on tempo deadlifts 

* Sticking to the tempo is more important than the weight on the barbell 

* Athletes c...

November 28, 2019

HAPPY THANKSGIVING!!

Remember there are no classes today but here's a workout for those of you who want to get a little turkey burn going. Have a great day and enjoy those treats!

WARM UP (0:00 - 10:00)

400 Meter Run 

:40 Seconds 

Air Squat Hold 

Child's Pose 

Chest Stretch 

:...

November 27, 2019

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

TEACHING (12:00 - 20:00)

3-POSITION POWER SNATCH (20:00 - 35:00)

* The 3 positions we're working from today are: 

   1. The Pockets 

   2. 1 Inch Above Knee 

   3. The Floor 

PRACTICE ROUND (35:00 - 40:00)

S...

November 26, 2019

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUNDS (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

 "Snack Bar"

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

November 25, 2019

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

BACK SQUAT (25:00 - 40:00)

* Athletes will have 15 minutes to complete 3 "Working Sets" of 5 reps 

PRACTICE ROUND (40:00 - 45:00)

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

 "Taco Bell"

AMRAP 9:

35 Do...

November 22, 2019

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 30:00)

PRACTICE ROUND (30:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

"Singled Out"

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 M...

November 21, 2019

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

TEACHING (12:00 - 20:00)

PRACTICE ROUNDS (20:00 - 30:00)

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

"Old MacDonald"

5 Rounds:

100 Meter Farmers Carry (53's/35's)

30 AbMat Sit-ups

10 Wreck Bag Over Shoulder (70/50)

November 20, 2019

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

TEACHING (12:00 - 20:00)

PAUSING OVERHEAD SQUAT (20:00 - 35:00)

* Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack 

PRACTICE ROUND (35:00 - 40:00)

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

"Double Jo...

November 19, 2019

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

TEACHING (TOUCH ON IN WARMUP)

PRACTICE ROUND (10:00 - 15:00)

STRATEGY + WOD (15:00 - 60:00)

"Sea Horse"

3 Rounds:

40/30 Calorie Assault Bike 

800 Meter Row

400 Meter Run

20 Burpees

November 18, 2019

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

MACHO MAN COMPLEX (25:00 - 40:00)

* Athletes will have 15 minutes to build to a heavy Macho Man complex 

PRACTICE ROUND (40:00 - 45:00)

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

"Randy Savage"

AMRAP...

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December 13, 2019

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