Wednesday, 31 Jan 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 10 Minutes 3. Metcon - 20 Minutes 5 Rounds: 75 Double Unders (2:1 singles) 10 Thrusters (115/80) 4. Cool Down - 10 Minutes Stretch, roll, talk about your feelings...

Tuesday, 30 Jan 18

1. Warm Up & Mobility - 14 Minutes 2. Teaching - 13 Minutes 3. Metcon - 30 Minutes “Come Clean” AMRAP 3: 18 Box Jump Overs (24/20) 18/12 Calorie Row Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 15 Box Jump Overs (24/20) 15/10 Calorie Row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 12 Box Jump Overs (24/20) 12/9 Calorie Row Max Power Cleans (155/105) rest 3 minutes AMRAP 3: 10 Box Jump Overs (24/20) 10/7 Calorie Row Max Power Cleans (185/135)

Monday, 29 Jan 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength/Weightlifting - 15 Minutes Overhead Squat: Build to a heavy single. 4. Metcon - 15 Minute Cap “Over and Over” 9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65)

Thursday, 25 Jan 18

1. Warm Up & Mobility- 18 Minutes 2. Teaching - 12 Minutes 3. Strength - 10 Minutes Building to heavy 50' DB Walking Lunge 4. Metcon - 12 Minutes Cap For Time: 40/30 Calorie Row 100′ Dumbbell Walking Lunge (50’s/35’s) 25/20 Calorie Row 100′ Dumbbell Walking Lunge (50’s/35’s) 15/10 Calorie Row

Wednesday, 24 Jan 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength/Weighlifting - 15 Minutes 3-Position Power Clean Build to a Heavy Complex without putting the barbell down between repetitions. 4. Metcon - 12 Minute Cap “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees

Tuesday, 23 Jan 18

Warm Up & Mobility - 15 Minutes Teaching - 20 Minutes Metcon - 20 Minute Cap “Opening Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

Monday, 22 Jan 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 20 Minutes 3. Metcon - 20 Minutes “Water Power” AMRAP 15: 60 Double Unders (2:1 singles) 30/21 Calorie Row 10 Power Snatches 115/80

Wednesday, 17 Jan 18

Morning classes are canceled due to possible winter weather. Be safe out there. Afternoon classes will continue as usual. 1. Warm Up - 12 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minutes “Slap Happy” AMRAP x 5: Buy In: 150 Singles 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP x 5: Buy In: 150 Singles 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP x 5: Buy In: 150 Singles 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20)

Tuesday, 16 Jan 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minutes 4 Rounds: 50 Double Unders 15 Toes to Bar 7 Power Clean and Jerks (155/105)

Monday, 14 Jan 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Strength - 12 Minutes 3 x 5 Back Squat 4. Metcon - 13 Minutes "Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie Row

Thursday, 11 Jan 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minutes “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs etc...

Wednesday, 10 Jan 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 5 Minutes 3. Metcon - 30 Minutes “Marston” AMRAP x 20 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees

Tuesday, 9 Jan 18

1. Warm Up - 10 Minutes 2 Teaching - 5 Minutes 3. Metcon - 40 Minutes “Tri Sprint Intervals” 5 Rounds of 4 minute AMRAP: 30/20 Calorie Row 15 Burpees over the Rower AMRAP 10 Meter Shuttles Rest 4 minutes between amraps.

Monday, 8 Jan 18

1. Warm Up - 10 Minutes 2. Teaching - 15 Minutes 3. Metcon - 30 Minutes “Sea Sick” 5 x 4 mins rounds: 21/15 Calorie Row 14 Thrusters (75/55) 7 Burpee Box Jump Overs (24/20)

Friday, 5 Jan 18

1. Warm Up - 12 Minutes 2. Benchmark - 10 Minutes BURPEE BOX JUMP OVERS AMRAP 2:30: Burpee Box Jump Overs – Rest 1:00 – AMRAP 1:30: Burpee Box Jump Overs – Rest 1:00 – AMRAP 30: Burpee Box Jump Overs Rx Box is 24″/20″, and these are open-standards (box facing). 3. Metcon - 20 Minutes STAMINA BUILDER 3 Rounds: Minutes 0-2 – 24 Alternating KB Snatches (53/35) Minutes 2-4 – 24 Wallballs (20/14) Minute 4-5 – 1:00 for Max Bar Muscle-Ups (C2B) Minute 5-6 – Rest

Thursday, 4 Jan 18

1. Warm Up & Mobility - 12 MInutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap “Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (30/20) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (30/20) 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans (30/20) 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans (30/20) 20 Double Unders 10 Abmat Sit-ups 5 Med-ball Squat Cleans (30/20)

Wednesday, 3 Jan 18

Warm Up & Mobility - 22 Minutes Teaching - 10 Minutes Metcon (15 mins) “Last Chance” AMRAP x 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box Jump Overs (24/20) On the 6:00… 6 Box Jump Overs (24/20) On the 7:00… 7 Box Jump Overs (24/20) On the 8:00… 8 Box Jump Overs (24/20) On the 9:00… 9 Box Jump Overs (24/20)

Tuesday, 2 Jan 18

Starting the new year off right! Crossfit Total: Find 1RM Back Squat Shoulder Press Deadlift

Recent WODs
Archive
Follow Us
  • Facebook Basic Square
  • Instagram Social Icon

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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