September 28, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 35:00) 

REHEARSAL (35:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00) 

"Twist and Shout"

AMRAP 14:

1 Power Snatch (135/95) 

2 Overhead Squats (135/95) 

3 Power Clean and Jerks (135/95) 

40 Double Und...

September 27, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

REHEARSAL (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00) 

"Amphibious"3 Rounds:

200 Meter Farmers Carry (53's/35's)

400 Meter Run

800 Meter Row

September 25, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00) 

PUSH PRESS (25:00 - 40:00) 

Athletes will team up on racks to build to their heavy set of 10.

TRANSITION + REHEARSAL (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00) 

"Clothesline"

AMRAP...

September 25, 2018

WOD BRIEF + GROUP WARMUP - 10:00

MOBILITY + ACTIVATION - 2:00

TEACHING - 13:00

STRATEGY + WOD - 30:00 Cap
"Flip Flop"
30-20-10:
Kettlebell Swings (53/35)
Calorie Row

Directly into...

10-20-30:
Deadlifts (135/95)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories o...

September 24, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 25:00) 

FRONT SQUAT (25:00 - 40:00)

Athletes will have 15 minutes to complete their 3 sets of 5.

TRANSITION + REHEARSAL (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00) 

"Wasabi"

For Time: 

1,000...

September 21, 2018

HAPPY BIRTHDAY ASTON!

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

TEACHING (12:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

Aston's Birthday WOD

For Time: 

91 Meter Run, 27 Power Snatches

91 Meter Run, 27 Overhead Squats

91 Meter Run, 21 Power Snatches

91...

September 19, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

"Back Seat"

AMRAP 18:

30/21 Calorie Assault Bike

30 AbMat Sit-ups

20 Dumbbell Box Step-ups 

(35's/20's to a 20" Box)

September 19, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Gwen"

Clean & Jerk 15-12- and 9 reps

September 18, 2018

WOD BRIEF + GROUP WARMUP - 10:00

MOBILITY - 2:00

TEACHING - 18:00

STRATEGY + WOD - 25:00 Minute Cap

"Under Fire"

For Time:

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

400 Meter Run

50 Double Unders

12 Toes to Bar

12 Pull-ups

400 Meter Run

50 Double Unders

9 Toes to Bar

9...

September 17, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 32:00) 

REHEARSAL (32:00 - 37:00) 

STRATEGY + WOD (37:00 - 60:00) 

"Last Legs"

Teams of 3: 

0:00 - 5:00 - Max Front Squats

5:00 - 10:00 - Max Calorie Row 

10:00 - 13:00 - Rest

13:00 - 18:00 - Max...

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