Friday, 30 Mar 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 15 “Power Trip” 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders

Thursday, 29 Mar 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 30 Minutes “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 10m Shuttle Runs 1:00 Burpees Rest 2:00

Wednesday, 28 Mar 18

1. Warm UP & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 30 Minutes 50-50” Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMREP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMREP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMREP Hang Power Cleans (185/135)

Tuesday, 27 Mar 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 30 Minutes “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”)

Monday, 26 Mar 18

1. Warm Up & Mobility - 12 Minute 2. Teaching - 13 Minutes 3. Metcon - AMRAP x 7 “The Other One” 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings 6 Goblet Front Squats 6 Burpees 9 Kettlebell Swings 9 Goblet Front Squats 9 Burpees 12 Kettlebell Swings 12 Goblet Front Squats 12 Burpees etc... or “18.5” *if you haven't been judges yet

Wednesday, 21 Mar 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 20 Minutes 3. Metcon - AMRAP x 16 “High Roller” 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups

Tuesday, 20 Mar 18

1. Warm Up & Mobility- 20 Minutes 2. Teaching - 10 Minutes 3. Metcon - 20 Minutes “Four Score” 4 Rounds, On The 4:00: 14/12 Calorie Row or Assault Bike 15 Front Squats 95/65 12 x 10m Shuttle Sprints

Monday, 19 Mar 18

1. Warm Up - 12 Minutes 2. Teaching - 10 Minutes 3. Metcon - AMRAP x 9 18.4 or “Cloud Nine” 30/24 Calorie Row 30 Hand Release Push-ups 30 Alternating Kettlebell Snatches (50/35)

Wednesday, 14 Mar 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - EMOM x 16 “Humble Pi” 1st: 12/9 Calorie Row 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 12/9 Calorie Row 4th: 10 Chest to Bar Pull-Ups

Tuesday, 13 Mar 18

1.Warm Up & Mobility - 12 Minutes 2. Teaching - 8 Minutes 3. Strength - 15 Minutes Pausing Front Squat Building to a Heavy Single 4. Metcon - 20 Minutes “Engine Room” 5 Rounds, Every 3 Minutes: 300/250 Meter Row 9 Thrusters (95/65)

Monday, 12 Mar 18

1. Warm Up & Movement Prep - 20 Minutes 2. Metcon - 14 Minutes 18.3 Redo or Heat 2 (14 mins) “Opposite Day” AMRAP 14: 40 AbMat Sit-Ups 21/15 Calorie Bike or Row 20 Burpees

Wednesday, 7 March 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 20 Minute Cap “Four by Four” EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row

Tuesday, 6 Mar 18

1. Warm Up - 12 Minutes 2. Teaching - 11 Minutes 3. Metcon - 30 Minute Cap “Under Pressure” For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105)

Monday, 5 March 18

1. Warm Up & Mobility - 12 Minutes 2. Metcon - AMRAP x 12 "Plan B" 12/9 Calorie Row 30 Air Squats 12/9 Calorie Row 15 Push Press 75/85

Thursday, 1 Mar 18

1. Warm Up - 10 Minutes 2. Movement Prep/Teaching - 15 Minutes 3. Metcon - EMOM x 20 “Goat Day” 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

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