Friday, 31 May 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) WEIGHTED STRICT PULL-UP (15:00 - 27:00) With 12 minutes to work, we’re looking to get in at least 6-7 sets of 3, building in weight or difficulty REHEARSAL (27:00 - 30:00) STRATEGY + WOD (30:00 - 42:00) "Death Race" 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees

Thursday, 30 May 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (14:00 - 20:00) TEACHING (20:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 55:00) "Yogi" For Time: 150' Walking Lunge 150' Bear Crawl 30 Dumbbell Box Step-Ups 100' Walking Lunge 100' Bear Crawl 20 Dumbbell Box Step-Ups 50' Walking Lunge 50' Bear Crawl 10 Dumbbell Box Step-Ups **Box:** (24”/20”) **Dumbbell:** (Single 50/35)

Wednesday, 29 May 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PUSH JERK (20:00 - 35:00) 15 minutes to build to heavy set of 3 push jerks REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Bel-Air" AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks (50/35) 40 Double Unders 20/15 Calorie Row

Tuesday, 28 May 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) REHEARSAL (20:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) "Jelly Belly" 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts (275/185)

Monday, 27 May 2019

"MURPH" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run

Friday, 24 May 2019

"Joker" For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Thursday, 23 May 2019

"Family Feud" Class Divides Into 2 Even Teams: AMRAP 25: 50 Meter Sled Push (90/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run

Wednesday, 22 May 2019

Pause Front Squat Heavy Double Hang Squat Clean Heavy Single "Dirt Nap" 3 Rounds: 15 Hang Squat Cleans (115/80) 15 Lateral Barbell Burpees

Tuesday, 21 May 2019

"Hot Air" On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85)

Friday, 17 May 2019

"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, 16 May 2019

"Dirt Road" 3 Rounds: 30 AbMat Sit-ups 15/12 Calorie Assault Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 15/12 Calorie Assault Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups 15/12 Calorie Assault Bike 10 Strict Pull-ups

Wednesday, 15 May 2019

"Bar Star" Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/145) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

Tuesday, 14 May 2019

"Undercover" 3 Rounds: 15 Power Cleans (115/80) 20 Push-ups 2 Rounds: 27/21 Calorie Row 75 Double Unders 1 Round: 35/25 Calorie Assault Bike

Monday, 13 May 2019

"Wall Street" 3 Rounds: 800 Meter Run 40 Kettlebell Swings (53/35) 40 Wallballs (20/14)

Friday, 10 May 2019

Dead Lift Build to Heavy Set of 3 "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

Thursday, 09 May 2019

"Train Wreck" 8 Rounds: 40 Seconds Sand Bag Cleans (50/35) 20 Seconds Rest 40 Seconds Bike Calories 20 Seconds Rest Score is lowest rep total of the 8 rounds

Tuesday, 07 May 2019

Metcon AMRAP 4: 27/21 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: 1 15/9 Calorie Row 15 Burpees 15 Pull-ups

Monday, 06 May 2019

CrossFit Totals Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

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