April 30, 2020

"21 Jump Street"

AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24"/20")
21 Overhead Squats (95/65)
21 Toes to Bar

April 28, 2020

"Sole Cycle"

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105) 
27/21 Calorie Assault Bike

Rest 5 Minutes 

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95) 
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans...

April 28, 2020

Back Squat

3 Sets of 5

"Escape from Wonderland"

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

April 27, 2020

Deadlift

Heavy Set of 2

"Upside Down"

9-12-15-18-21
Deadlifts (155/105)
Push-ups
Calorie Bike

April 25, 2020

"Power Tools"

3 Rounds:
400 Meter Sand Bag Run (50/30)
400 Meter Run
5 Rope Climbs
21-15-9 Power Snatches

Round 1: 21 Reps at 95/65
Round 2: 15 Reps at 115/85
Round 3: 9 Reps at 135/95

April 24, 2020

"Cindvee"

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **

Minutes 11-20: Bodyweight

April 21, 2020

Classes will resume Friday morning, April 24th, at 630 AM. 

Thank you for your patience!

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