Friday, 31 July 2020

Power Snatch Build to a Heavy Single "Hot Flash" 30-20-10: Power Snatches (95) Assault Bike Calories

Thursday, 30 July 2020

"Tee Time" 5 Rounds: 20 Russian Kettlebell Swings (70/53) 35 AbMat Sit-ups 500/400 Meter Row

Wednesday, 29 July 2020

"Rest Stop" AMRAP 5: 600 Meter Run 1 Round of "Cindy" Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of "Cindy" Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of "Cindy" Max Squat Cleans (185/135)

Tuesday, 28 July 2020

Press Complex Build to a Heavy Complex: 2 Push Presses 3 Push Jerks "Overreaction" 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24"/20") Directly Into… 15-12-9: Push Jerks (115/85) Box Jump Overs (24"/20")

Monday, 27 July 2020

"Ladybug" 3 Rounds For Time: 1 Round of "Kelly" 1 Round of "Helen" 1 Round of "Kelly": 400 Meter Run 30 Wallballs (20/14) (Kilos: 9/6) 30 Box Jumps (24"/20") 1 Round of "Helen": 400 Meter Run 21 Kettlebell Swings (53/35) (Kilos: 24/16) 12 Pull-ups

Tuesday, 21 July 2020

"7 Wonders" 3 Rounds: 7 Double Dumbbell Deadlifts (50's/35's) 7 Toes to Bar 7 Double Dumbbell Push Presses (50's/35's) 150' Walking Lunge 3 Rounds: 7 Double Dumbbell Deadlifts (50's/35's) 7 Toes to Bar 7 Double Dumbbell Push Presses (50's/35's) 150' Walking Lunge 3 Rounds: 7 Double Dumbbell Deadlifts (50's/35's) 7 Toes to Bar 7 Double Dumbbell Push Presses (50's/35's)

Monday, 20 July 2020

"Unicycle" AMRAP 10: 60/45 Calorie Assault Bike 100 Double Unders Time Remaining: Max Power Snatches (115/85)

Friday, 17 July 2020

"Floor It" Every 5 Minutes x 5 Rounds: 30 AbMat Sit-ups 15 Deadlifts (185/135) 21/15 Calorie Assault Bike

Thursday, 16 July 2020

Strict Press Build to a Moderate Set of 3 "Funny Business" AMRAP 15: 30 Strict Presses (75/55) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

Wednesday, 15 July 2020

"Minute to Win It" 5 Rounds: 1 Minute Burpees 1 Minute Kettlebell Swings (70/50) 1 Minute Bike Calories 1 Minute Rest

Tuesday, 14 July 2020

"Triple Play" AMRAP 20: 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box Jumps, 6 Power Cleans 200 Meter Run, 9 Box Jumps, 9 Power Cleans … [Add 3 Box Jumps + Power Cleans Each Round]

Monday, 13 July 2020

Overhead Squat Build to a Heavy Set of 5 "Jackie Legs" For Time: 1,000 Meter Row 30 Chest to Bar Pull-ups 50 Overhead Squats (75/55)

Friday, 10 July 2020

Hang Squat Clean Heavy Single "Dirt Nap" 3 Rounds: 15 Hang Squat Cleans (115/85) 15 Lateral Barbell Burpees

09 July 2020

"Oh Deere" For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike

08 July 2020

"Slumber Party" 2 Rounds For Time: 20 Push Jerks (135/95) 4 Rounds of "Cindy" 800 Meter Run

Tuesday, 07 July 2020

Deadlift Build to Heavy Sets of 5-4-3 "Deadbolt" AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (225/155)

Monday, 06 July 2020

"Stub Hub" 21-15-9: Toes to Bar Power Snatches (95/65) Directly Into… 9-15-21: Calorie Assault Bike Overhead Squats (95/65)

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