Wednesday, 28 Feb 18

1. Warm Up - 12 Minutes 2. Teaching - 11 Minutes 3. Strength/Weightlifting - 12 Minutes 3-Position Squat Snatch Build to heavy complex 4. Metcon - 20 Minutes “Sunny Side” AMRAP x 5 Buy In: 400m Run AMRAP in Time Remaining: 3 Squat Snatches (115/80) 6 Lateral Barbell Burpees rest 5 Minutes AMRAP x 5 Buy In: 400m Run AMRAP in Time Remaining: 3 Squat Snatches (115/80) 6 Lateral Barbell Burpees

Tuesday, 27 Feb 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 5 Minutes 3. Metcon - 25 Minutes “Whip Lash” 5 Rounds: 1:00 10m Shuttle Sprints 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest

Monday, 26 Feb 18

Warm Up - 5 Minutes Teaching - 5 Minutes Metcon - AMRAP x 20 “Copycat” 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row Add (3) Repetitions Each Round

Thursday, 22 Feb 18

1. Warm Up - 20 Minutes 2. Metcon: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the t

Wednesday, 21 Feb 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 20 Minute Cap “Downpour” 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders

Tuesday, 20 Feb 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Weightlifting - 12 Minutes Build to Heavy Set of 2 4. Metcon - 20 Minute Cap “Fast Lane” For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Calorie Row

Monday, 19 Feb 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - “Iron Lung” AMRAP 4: 27/20 Calorie Row 27 Wallballs (20/14) 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Wallballs (20/14) 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Wallballs (20/14) 15 Pull-ups

Friday, 16 Feb 18

Warm Up & Mobility - 15 Minutes Teaching - 15 Minutes Metcon - AMRAP x 18 “Mighty Mouse” : 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar

Thursday, 15 Feb 18

1. Warm Up - 20 Minutes 2. Teaching - 10 Minutes 3. Metcon - 25 Minute Cap 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints

Wednesday, 14 Feb 18

Warm Up & Mobility - 12 Minutes Teaching - 10 Minutes Metcon - 30 Minute Cap Loredo - 6 RFT 24 Air Squats 24 Push-ups 24 Walking Lunges 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Tuesday, 13 Feb 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 15 “Bar Hopping” 15 Hang Power Cleans (135/95) 21/15 Calorie Row or Bike 15 Chest to Bar Pull-ups 60 Double Unders

Monday, 12 Feb 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Strength - 15 Minutes Build to Heavy Set of 3 4. Metcon - AMRAP x 7 "Optimus Prime" Wallballs (20/14) On the Minute – 5 Deadlifts 225/155

Friday, 9 Feb 18

1. Warm Up & Mobility - 10 Minutes 2. Teaching - 15 Minutes 3. Strength/Weightlifting - 15 Minutes Clean and Jerk Build to a heavy single. 4. Metcon - AMRAP x 10 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80)

Thursday, 8 Feb 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minutes “Buckle Up” AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (40’s/30’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (50’s/35’s) 35 AbMat Sit-ups Max Calorie Row

Wednesday, 7 Feb 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 18 AMRAP 18: 18/12 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar *Assault bike is option if preferred.

Tuesday, 6 Feb 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 20 Minutes 3. Metcon - 15 Minute Cap “Elizabeth” 21-15-9: Squat Cleans 135/95 Ring Dips

Monday, 5 February 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 5 Minutes 3. Stamina SWOD - 10 Minutes Alternating EMOM Min 1 - 10 Cal Row Min 2 - 3 Deadlifts AHAP 4. Metcon - 20 Minute Cap "DT on the Run" 3 Rounds of DT 115/80 200m Sandbag Run 2 Rounds of DT 200m Sandbag Run 1 Round of DT 200m Sandbag Run

Friday, 2 Feb 18

1. Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 35 Minutes “Splash Zone” For Time: 1,500 Meter Row 150 Double Unders (2:1 singles) 10 Rounds of Cindy

Thursday, 1 Feb 18

1. Warm Up & Mobility - 15 Minutes 2. Metcon - 45 Minutes “Onesies” Athletes Choose 1 From Each Section: Weightlifting (20 mins) 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics (10 mins) Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning (15 mins) 1 Minute Bike Calories 500 Meter Row

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