Tuesday, 31 Oct 17

1. Warm Up - 12 Minutes 1a. Mobility -3 Minutes 2. Technique/Skill - 20 Minutes 3. Metcon - AMRAP x 15 “Criss Cross” 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

Monday, 30 Oct 17

1. Warm Up - 12 Minutes 1a. Mobility - 8 Minutes 2. Tech/Skill - 10 Minutes 3. Strength/Weightlifting - 15 Minutes Building to Heavy 5 Thrusters 4. Metcon - AMRAP x 7 "Hopped Up" 3 Thrusters 95/65 3 Lateral Burpees over Bar 6 Thrusters 6 Lateral Burpees over Bar 9 Thrusters 9 Lateral Burpees over Bar etc....

Friday, 27 Oct 17

1. Warm Up - 10 Minutes 2. Interval Training - 20 Minutes 3. Technique/Skill - 5 Minutes 4. Metcon - 20 Minutes 10-9-8-7-6-5-4-3-2-1 Burpees 2 x Back Squats @ BW Between Each Set

Thursday, 26 Oct 17

1. Warm Up - 10 Minutes 2. Technique/Skill - 10 Minutes 3. Metcon - 30 Minutes "Annie Bell" 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run *Run is with KB 44/30

Wednesday, 25 Oct 17

1. Warm Up - 10 Minutes 2. Metcon - AMRAP x 9 Raising The Bar Test 8 Lateral Burpee Over Barbell 7 Cleans 135/95 6 Front Rack Lunges 135/95 5 Shoulder-to-Overheads 135/95 Time for the re-test! Make it a goal to beat your original score.

Tuesday, 24 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 3 Minutes 2. Technique/Skill - 10 Minutes 3. Metcon - 30 Minute Cap “Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly”

Monday, 23 Oct 17

1. Warm Up - 12 MInutes 1a. Mobility - 10 Minutes 2. Strength - EMOM x 12 1st - 3 Front Squats 2nd - 5 Back Squats *Both movements done at 70% of 1RM FS 3. Metcon - 20 Minutes AMRAP x 20 Buy In: 100 Burpees over the Rower Row for max distance in time remaining. *Score is total distance rowed.

Friday, 20 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 5 Minutes 2. Technique/Skill - 20 Minutes 3. Metcon - 20 Minute Cap “Dead Ahead” 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)

Thursday, 19 Oct 17

1. Warm Up - 10 Minutes 2. Mobility - 5 Minutes 3. Technique/Skill - 20 Minutes 4. Metcon - AMRAP 15: “Ball Hogs” Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc… In this teams of two workout, partners will complete full rounds before switching off.

Wednesday, 18 Oct 17

1. Warm Up - 15 Minutes 2. Mobility - 5 Minutes 3. Metcon - Lurong Challenge #4 NIMBLE SASQUATCH (14 MIN CAP) The athlete performs as many rounds and reps as possible in 14 minutes of the following movements in the ascending pattern listed: LEVEL 3: OPEN & MASTERS 2 Squat Clean and Jerk 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU 6 Squat Clean and Jerk 3 Ring MU 8 Squat Clean and Jerk 4 Ring MU 10 Squat Clean and Jerk 5 Ring MU * OPEN 165/115 MASTERS 165/115 MASTERS+ 155/105

Tuesday, 17 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 2 Minutes 2. Technique/Skill - 13 Minutes 3. Metcon - 20 Minutes “Lead Foot” AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Pull-ups

Monday, 16 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 5 Minutes 2. Technique/Skill - 15 Minutes 3. Strength/Weightlifting - 15 Minutes Power Snatch - Find heavy single 4. Metcon - 10 Minute Cap "ISABEL" 30 Snatches 135/95

Friday, 13 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 5 Minutes 2. Technique/Skill - 15 Minutes 3. Metcon - 20 Minute Cap “Double or Nothing” 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)

Thursday, 12 Oct 17

1. Warm Up - 10 Minutes 2. Technique/Skill - 15 Minutes 3. Metcon - “Freedom Sauce” AMRAP x 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP x 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP x 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP x 3 12 Overhead Squats (155/105) 12 Burpee Over the Erg Max Calorie Row

Wednesday, 11 Oct 17

1. Warm Up - 10 Minutes 2. Technique/Skill - 10 Minutes 3. Metcon - Lurong Challenge (week 4) "Dead Sprint" Race the Clock with a 10 Minute Cap: Complete this ascending and descending ladder for TIME. Level 3 10 Deadlift 20 Double Unders 8 Deadlift 40 Double Unders 6 Deadlift 60 Double Unders 4 Deadlift 80 Double Unders 2 Deadlift 100 Double Unders *Level 3: Open 225/175 Masters 225/175 Masters+ 185/145

Tuesday, 10 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 2 Minutes 2. Technique/Skill - 13 Minutes 3. Metcon - For Time (25 Minute Cap) "Warpath" 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief”

Monday, 9 Oct 17

1. Warm Up - 10 Minutes 1a. Mobility - 2 Minutes 2. Technique/Skill - 15 Minutes 3. Metcon - Fight Gone Bad 3 Rounds 1:00 at each station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

Friday, 6 Oct 17

1. Group Warm Up - 15 Minutes 1a. Mobility - 5 Minutes 2. Metcon - 20 Minute Cap 30 Rounds 1 Clean and Jerk 155/105 1 Burpee

Thursday, 5 Oct 17

1. Warm Up - 15 Minutes 2. Strength - 20 Minutes BACK SQUAT WAVES 3 – 1 – 3 – 1 – 3 – 1 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 89% of 1RM Back Squat 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 91% of 1RM Back Squat 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 93% of 1RM Back Squat 3. Metcon - AMRAP x 7 Max effort Wallballs EMOM 5x Deadlift @ BW

Wednesday, 4 Oct 17

1. Warm Up - 20 Minutes 2. Metcon - Lurong Challenge Wod #3 Lucky 13 AMRAP x 13 - Level 3 13 Toes to Bar 13 American KB Swings (Open 70/53, Masters 53/35, Masters + 53/35) 13 Lateral Box Jump Overs (Open 30/24, Masters 30/24, Masters + 24/20)

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