January 31, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

January 31, 2019

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

TEACHING (12:00 - 25:00) 

SNATCH EMOM (25:00 - 40:00) 

Each minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down

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

# STRATEGY + WOD (45:00 - 60:00) 

F...

January 30, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

TEMPO PAUSING BACK SQUATS (25:00 - 40:00) 

REHEARSAL (40:00 - 45:00) 

STRATEGY + WOD (45:00 - 60:00)

1-2-3-4-5-6-7-8-9-10: 

Dumbbell Front Squats (50’s/35's)

After Each Round: 30 Doubl...

January 29, 2019

WOD BRIEF + GROUP WARM UP (0:00 - 12:00)

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165...

January 28, 2019

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) 

"Life Jacket"

AMRAP 5: 

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups 

Rest 5 Minutes 

AMRAP 5: 

21/15 Calorie Row

...

January 25, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

HANG SQUAT CLEAN (20:00 - 35:00) 

Athletes will have 15 minutes to build to their heavy single hang squat clean.

STRATEGY + WOD (40:00 - 60:00) 

"Top Down"

For Time: 

50 Burpees

40/30 C...

January 24, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 35:00) 

REHEARSAL (35:00 - 40:00) 

# STRATEGY + WOD (40:00 - 60:00) 

"No Brainer"

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

January 23, 2019

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

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 35:00) 

REHEARSAL (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Girl Power"

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of "Cindy"

10 Power Snatches (115/80)

January 22, 2019

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) 

"Layup"

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into...

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

January 21, 2019

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

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 22:00) 

PUSH JERK (22:00 - 35:00) 

Athletes will have 13 minutes to build to their heavy triple.

TRANSITION + REHEARSAL (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Go Fish"

For Time: 

1,0...

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