February 28, 2018

1. Warm Up - 12 Minutes

2. Teaching - 11 Minutes

3. Strength/Weightlifting - 12 Minutes

3-Position Squat Snatch

Build to heavy complex

4. Metcon - 20 Minutes

“Sunny Side”

AMRAP x 5

Buy In: 400m Run

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

r...

February 27, 2018

1. Warm Up & Mobility - 20 Minutes

2. Teaching - 5 Minutes

3. Metcon - 25 Minutes

“Whip Lash”

5 Rounds:

1:00 10m Shuttle Sprints

1:00 Wallballs (20/14)

1:00 Double Unders 

1:00 Rest

February 26, 2018

Warm Up - 5 Minutes

Teaching - 5 Minutes

Metcon - AMRAP x 20

“Copycat”

3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round

February 22, 2018

1. Warm Up - 20 Minutes

2. Metcon: “Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us.

Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to tu...

February 21, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - 20 Minute Cap

“Downpour”

3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

February 20, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Weightlifting - 12 Minutes

Build to Heavy Set of 2

4. Metcon - 20 Minute Cap

“Fast Lane”

For Time: 

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 Overhead Squats (75/55)

35/25 Calorie Row

February 19, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - “Iron Lung”

AMRAP 4:

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Wall...

February 16, 2018

Warm Up & Mobility - 15 Minutes

Teaching - 15 Minutes

Metcon - AMRAP x 18

“Mighty Mouse” :

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

February 15, 2018

1. Warm Up - 20 Minutes

2. Teaching - 10 Minutes

3. Metcon - 25 Minute Cap

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

AbMat Sit-ups

10 Meter Shuttle Sprints

February 14, 2018

Warm Up & Mobility - 12 Minutes

Teaching - 10 Minutes

Metcon - 30 Minute Cap

Loredo - 6 RFT

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4t...

Please reload

Recent WODs

September 24, 2020

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

Please reload

Archive
Please reload

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