WOD Blog
 | Mon, Jul 29 2019 |  |
 | 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 190729(Check In) (Rx) 5 rounds EMOM for 10min total Odd Minutes (Min 1, 3, 5, 7, and 9) perform: *8 Weighted Pull-ups Even Minutes (Min 2, 4, 6, 8, 10) perform: *5 Back Squats (185/135 lb.) Pull-up load: 35/15 lb. __________________________________________ (Rx2) 5 rounds EMOM for 10min total Odd Minutes (Min 1, 3, 5, 7, and 9) perform: *10 Hard Ring Rows Even Minutes (Min 2, 4, 6, 8, 10) perform: *5 Back Squats __________________________________________SCORE: Score is completed workout as Rx’d. If not, write notes on how they modified the load/movements. GOAL: The goal for the Pull-ups is to get at least 15-25 sec. rest, and for the Back Squats, at least 20-30 sec. rest. You will need this going into the Pull-ups.
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