February 28, 2020

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

TEACHING (12:00 - 20:00)

PRACTICE ROUND (20:00 - 25:00)

STRATEGY + WOD (25:00 - 60:00)

"Fortitude"

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

February 27, 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)

"Paypal" 

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35's/25's)

50 Back Squats*

**Round 1:** 155/105

**R...

February 26, 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 - 50:00)

"Turbo Tax" 

AMRAP 15:

30/21 Calorie Assault Bike 

30 Kettlebell Swings (53/35)

30 Box Jumps (24""/20"")

30 Deadlifts (135/95)

February 25, 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) 

"Double Jeopardy" 

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups 

5 Power Snatches 

*Build in Power Snatch Weight*

February 24, 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)

"Deadliest Catch" 

3 Rounds: 

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds: 

9 Fron...

February 21, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 22:00)

MACHO MAN COMPLEX (22:00 - 35:00)

* Athletes will have about 13 minutes to build to a heavy Macho Man Complex: 

1 Power Clean

1 Front Squat

1 Push Jerk

PRACTICE ROUND (35:00 - 40:00)

STRAT...

February 20, 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)

"Ground Ball" 

AMRAP 18: 

100' Walking Lunge

1 Rope Climb

15 Kettlebell Swings 53/35

1 Rope Climb

February 19, 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)

 Long Haul

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups 

40 Burpees

50/35 Calorie Row

Box: 24/20 

Dumbbell...

February 18, 2020

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

TEACHING (12:00 - 22:00)

DEADLIFT (22:00 - 35:00)

* Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts

PRACTICE ROUND (35:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00)

"The Undertaker" 

AMRAP 13:

60/45 Calorie Assaul...

February 17, 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)

"Foot Locker" 

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into...

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squa...

Please reload

Recent WODs

August 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