WOD Blog
 | Mon, Aug 20 2018 |  |
 | Mon, Jan 14, 2019 at 3:00pm DUNK TANK SIGNUP FOR G-THEORY CROSSFIT ON JANUARY 14 |
| Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ |
| Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party |
| Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
| CrossFit-FUNDAMENTALS WK2-DAY 6 | CrossFit WOD 182008 |
CrossFit-FUNDAMENTALS WK2-DAY 6(Time) Warm-up 3 rounds *5x pass through PVC *5x OHS PVC (this is a good time to screen some people for tight shoulders. pay attention to how everyone moves on the pass through and OHS) Teach Hang Snatch with PVC then with empty barbell/training bar *Dip + Stand *Dip + Jump *Dip + Jump and high pull Hang Snatch *3 reps of each for 2x through EMOM5 minutes *3x Hang Snatch + 1x OHS (Get some weight in the hands of people who are getting it. Keep very light for the folks who are struggling.) EMOM5 minutes *5x Deadlift with 5 second eccentric lower / each rep light weight, build hamstring awareness. WOD (4 Rounds of Tabata work at each station. complete all 4 rounds before advancing to next movement) *A. Elevator Plank *B. Squat Jump *C. Burpee *D. Rowing (erg) *E. Sit-up *F. Sumo DL high pull with KB
|
|
|
