WOD Blog
 | Tue, Oct 1 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 191001(Reps, Rx2) (Rx) 3 rounds *30 sec. Air Squats *30 sec. Squat Hold *30 sec. Rest 3 rounds *30 sec. Push-ups *30 sec. Plank *30 sec. Rest 3 rounds *30 sec. MB Sit-ups (20/14 lb.) *30 sec. MB Hollow Hold *30 sec. Rest _________________________________ (Rx2) 3 rounds *30 sec. Air Squats *30 sec. Squat Hold *30 sec. Rest 3 rounds *30 sec. Push-ups *30 sec. Plank *30 sec. Rest 3 rounds *30 sec. Sit-ups *30 sec. Tuck Hold *30 sec. Rest _________________________________ SCORE: Total reps completed. GOAL: 80-85% pace that's uncomfortable Per interval: 15-25 air squats, 10-15 push ups, 10-15 sit ups. Aim for 1 break on the squat/plank holds, and only 1-2 breaks on hollow holds.
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