Friday, 1 February 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)

Thursday, 31 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) SNATCH EMOM (25:00 - 40:00) Each minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down TRANSITION + REHEARSAL (40:00 - 45:00) # STRATEGY + WOD (45:00 - 60:00) For Time: 75 Power Snatches (75/55)

Wednesday, 30 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) TEMPO PAUSING BACK SQUATS (25:00 - 40:00) REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35's) After Each Round: 30 Double Unders

Tuesday, 29 January 2019

WOD BRIEF + GROUP WARM UP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)

Monday, 28 January 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Life Jacket" AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups

Friday, 25 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) HANG SQUAT CLEAN (20:00 - 35:00) Athletes will have 15 minutes to build to their heavy single hang squat clean. STRATEGY + WOD (40:00 - 60:00) "Top Down" For Time: 50 Burpees 40/30 Calorie Assault Bike 30 Hang Squat Cleans (115/80)

Thursday, 24 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) # STRATEGY + WOD (40:00 - 60:00) "No Brainer" On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts

Wednesday, 23 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Girl Power" AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of "Cindy" 10 Power Snatches (115/80)

Tuesday, 22 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Layup" 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into... 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)

Monday, 21 January 19

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 22:00) PUSH JERK (22:00 - 35:00) Athletes will have 13 minutes to build to their heavy triple. TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Go Fish" For Time: 1,000 Meter Row Directly Into... 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)

Friday, 18 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSALS (30:00 - 40:00) STRATEGY + WOD (45:00 - 60:00) "Sea Legs" 3 Rounds: 500 Meter Row 12 Front Squats (155/105) 21 Box Jump Overs (24/20)

Thursday, 17 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) STRICT PRESS (25:00 - 40:00) Build to Heavy Sets of 5-3-1 TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Body Armor" AMRAP 13: 10 Strict Toes to Bar 10 Strict Presses (95/65) 100' Walking Lunge

Wednesday, 16 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 40:00) "Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Tuesday, 15 January 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Chain Reaction" 3 Rounds: 21/15 Calorie Assault Bike 21 Pull-ups Directly Into... 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)

Monday, 14 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSALS (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Double Date" AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row

Friday, 11 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Fight Gone Bad" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest

Thursday, 10 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 20:00) TEACHING (20:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Layaway" AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50)

Wednesday, 09 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) FRONT SQUAT (25:00 - 40:00) Build to a Heavy Complex: 1 Pausing Front Squat + 1 Front Squat TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Satan's Whiskers" 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

Tuesday, 08 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Fuller Circle" For Time: 50/35 Calorie Assault Bike 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike

Monday, 07 January 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) HANG POWER CLEAN (25:00 - 40:00) Build to a heavy double. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105

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