WOD Blog

Mon, Jul 16 2018

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251105 - Diane on Nov 5, 2025 (68 days ago)
CrossFit FUNDAMENTALS WK4-DAY 10CrossFit WOD 181607

CrossFit FUNDAMENTALS WK4-DAY 10


(Distance)
Dynamic W-UP
    *4xLadder Drills (Plyometrics)
TABATA:
    *Body weight hang holds on bar
    *Body weight plank holds
TECHNICAL:
    *5x3 Front Squat
         (3second lower/3second hold at bottom)
WOD:
    1000M Row
         EMOM, perform progressive burpees until 1000M row is met, or cannot perform #burpees for that min.
Row 1 min, then perform 1 burpee, jump back on rower and row until minute 2, then perform 2 burpees.

Row hard and quickly and utilize the first couple of minutes to row as far as possible.  The burpees slow you down and quickly eliminate time to finish the row.

0% 0%


Seth1000M Rx
6 burpees
Kim Mu790M
8 burpees
Duane P760M
6 burpees
Sandra M657M
8 burpees
Tracy W645M
6 burpees
Virginia V632M
6 burpees
Amy M615M
6 burpees
Rosalia504M
6 burpees
Amy P394M
3 burpees
Kim D350M
4 burpees
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

Claudia S


10 months ago

I heard about this gym while I was in physical therapy for a shoulder impingement. I quickly learned that it is through exercise and movement that injuries heal - not through non-movement. Ginger and all the excellent coaches provide alternative

Matthew Smith


a month ago

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something Iâ€

Kris Janssen


a year ago

Coach Ginger, owner of G-Theory, has literally changed my life. As a 66 year old woman, I entered Cross Fit with some trepidation. It didn't look like other gyms. There were no machines plugged into outlets and all around me were weights, barbel

Kimberly Dougherty


7 years ago

I am a beginner at crossfit and was a bit scared about how things were going to go for me with it. I LOVE IT! Ginger is a great instructor. She cares about teaching the basics so you learn the proper forms. Everyone that I have met there is suppo

Bradley Cavallo


a year ago

I've been doing CrossFit for about two years now and have tried out several different gyms. G-Theory is outstanding-- coaches are more attentive and knowledgeable about proper form and mobility than any other gyms I've tried. Lots of personal a