Tuesday, 31 December 2019

No classes today. Open gym for members only! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Aleve" For Time: Buy-In: 50/35 Calorie Assault Bike 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 50/35 Calorie Assault Bike

Monday, 30 December 2019

No classes today! Open gym for members only! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Fight or Flight" AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row

Friday, 27 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Dopamine" Every 5 Minutes x 5 Rounds: 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints 20/14 Calorie Assault Bike

Thursday, 26 December 2019

No classes today! For members, a WOD is posted on the facebook group page. Join us Friday at 6am for the last WOD/class of 2019

Wednesday, 25 December 2019

MERRY CHRISTMAS FROM OUR FAMILY TO YOURS!!! No classes today, enjoy your holiday! If you want to get in a little fitness, here's a simple WOD you can do anywhere. "Home Alone" AMRAP x 19: 12 Burpees 25 Air Squats

Tuesday, 24 December 2019

Remember we will only have 6am class today! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Punching Bag" 5 Rounds x AMRAP 3: 10 Wreck Bag Over Shoulder (70/50) 20 Double Unders 10 Wreck Bag Front Rack Reverse Lunges (70/50) 20 Double Unders *Rest 1 Minute Between Round*

Monday, 23 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) SET UP - (10:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "KRAMPUS" For Time: 1 Thruster 2 Clean & Jerks 3 Sumo Deadlift Hi-Pulls 4 Bent Over Barbell Row 5 Back Squat 6 Back Rack Barbell Lunges 7 Push Press 8 Hang Power Clean 9 Front Squat 10 Power Cleans 11 Deadlifts 12 Bar Facing Burpees

Friday, 20 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) STRENGTH (23:00 - 38:00) * Athletes will have 15 minutes to build to their heavy thruster from the rack PRACTICE ROUND (38:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Blitzen" 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)

Wednesday, 18 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 20:00) TEACHING (20:00 - 30:00) PRACTICE ROUNDS (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Happy Hour" 3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar

Tuesday, 17 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) HANG POWER SNATCH (25:00 - 40:00) * Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Castaway" For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Power Snatches (115/85)

Monday, 16 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Wonderwall" For Time: 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Deadlifts (225/155) 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Burpees

Friday, 13 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Stairmaster" 30-20-10: Row Calories Dumbbell Box Step-ups (50/35) Directly Into... 10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/14)

Thursday, 12 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Body Slam" On the 4:00 x 5 Rounds: 25 AbMat Sit-ups 15 Plate Burpees (15/10) 5 Push Press *Build in Weight on the Push Press*

Wednesday, 11 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 20:00) FRONT SQUAT (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy set of 3 front squat TRANSITION + PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Geico" AMRAP 15: 60 Double Unders 30/21 Calorie Assault Bike 15 Front Squats (155/105)

Tuesday, 10 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Lead Foot" 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: 15/9 Calorie Row 15 Burpees 15 Pull-ups

Monday, 9 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) OVERHEAD SQUAT (23:00 - 38:00) * Athletes will have 15 minutes to build to a heavy single from the rack TRANSITION + PRACTICE ROUND (38:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Power Move" AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20)

Friday, 6 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Outside the Box" Teams of 2, AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box Jumps Box Height: (24/20)

Thursday, 5 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Mood Swing" AMRAP 16: 21/15 Calorie Assault Bike 12 Kettlebell Swings (70/53) 2 Rope Climbs (15')

Wednesday, 4 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Low Tide" AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (135/95) 25 Double Unders

Tuesday, 3 December 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) PRESSING COMPLEX (23:00 - 38:00) 5 Sets: 1 Push Press 2 Push Jerks * Athletes will have 15 minutes to complete their 5 working sets of pressing movements TRANSITION + PRACTICE ROUND (38:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Little Dipper" 21-15-9: Push Jerks (135/95) Lateral Barbell Burpees

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171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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