Friday, 31 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 14:00) TEACHING (14:00 - 22:00) # BARBELL COMPLEX (22:00 - 35:00) 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch * Athletes will have 13 minutes to build to a heavy complex of these 3 movements PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Paw Patrol" AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95)

Thursday, 30 January 20

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Triplets" Teams of 3: For Time (25 Minute Cap): 50 Bench Press (115/85) 50/35 Calorie Assault Bike 50 Deadlifts (155/105) 50/35 Calorie Assault Bike 50 Bench Press (135/95) 50/35 Calorie Assault Bike 50 Deadlifts (185/135) 50/35 Calorie Assault Bike 50 Bench Press (155/105) 50/35 Calorie Assault Bike 50 Deadlifts (225/155) 50/35 Calorie Assault Bike

Wednesday, 29 January 20

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Buckle Up" AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 100’ Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-ups Max Calorie Row

Tuesday, 28 January 20

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) "Speed Limit" AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups

Monday, 27 January 20

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) BARBELL COMPLEX (25:00 - 40:00) 1 Power Clean 2 Front Squats 3 Push Jerks * Athletes will have 15 minutes to build to a heavy complex of these 3 movements PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Rack City" For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats

Friday, 24 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Crash Test" For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees

Thursday, 23 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Ab-sured" On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight*

Wednesday, 22 January 2020

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) "Opening Day" 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

Tuesday, 21 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (TOUCH ON DURING WARMUP) PRACTICE ROUND (10:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "Tri Sprint Intervals" 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles *Rest 4 Minutes Between Rounds*

Monday, 20 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 18:00) BACK SQUAT (18:00 - 30:00) * Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3 PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) “Dumbledore” For Time: 50/35 Calorie Assault Bike 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 30 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50/35 Calorie Assault Bike

Tuesday, 14 January 2020

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) "Part Time" 3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into... 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 21/15 Calorie Assault Bike

Monday, 13 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) POWER CLEAN AND JERK (23:00 - 35:00) * Athletes will have 12 minutes to build to their heavy single power clean and jerk TRANSITION + PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Air Fryer" 3 Rounds: 50 Air Squats 10 Power Clean and Jerks (135/95)

Friday, 10 January 2020

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) "Marston" AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Lateral Barbell Burpees

Thursday, 9 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) PAUSING PUSH JERK (23:00 - 35:00) * Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2 TRANSITION + PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "iMax" On the 3:00 x 5 Rounds: 15 Slamballs (30/20) 10 Box Jump Overs (24/20) 5 Push Jerks *Build to a Heavy 5 On Push Jerk

Wednesday, 8 January 2020

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) "Airplane Mode" 2 Rounds: 50/35 Calorie Assault Bike 1k Row 50 Wallballs (20/14)

Tuesday, 7 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) PAUSING POWER CLEAN (23:00 - 35:00) * Athletes will have 12 minutes to build to a heavy, but good looking set of 2 TRANSITION + PRACTICE ROUND (35:00 - 40:00) # STRATEGY + WOD (40:00 - 60:00) "Zoolander" AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 Double Unders 10 Lateral Barbell Burpees

Monday, 6 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 -15:00) TEACHING (15:00 - 30:00) PRACTICE ROUNDS (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Grim Reaper" AMRAP 5: 21-15-9: Overhead Squats (95/65) Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9 Thrusters (95/65) Chest to Bar Pull-ups

Friday, 3 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Speedo" - Teams of 3 AMRAP 20: 300 Meter Row 20 Plate Hops 10 Thrusters (65/45) *Complete Full Rounds Before Switching

Thursday, 2 January 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) ROMANIAN DEADLIFTS (25:00 - 37:00) * Athletes will have 12 minutes to build to their moderate set of 6 TRANSITION + PRACTICE ROUND (37:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Cheaper by the Dozen" AMRAP 12: 3 Deadlifts (205/145) 3 Toes to Bar 3 Calorie Erg Bike 6 Deadlifts (205/145) 6 Toes to Bar 6 Calorie Erg Bike ... Up By 3's Until Finish

Wednesday, 1 January 2020

HAPPY NEW YEAR!!! No Classes today, here's a WOD you can do anywhere! METCON - "Home Alone 2" 5 Rounds: 20 Air Squats 20 Burpees 20 Reverse Lunges 20 Sit-ups *At Home Workout* * For the reverse lunges, alternate legs every rep for a total of 10 lunges each side * Expecting this 5 round workout to take around 15-20 minutes to complete

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