WOD Blog
 | Thu, Oct 3 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 |
 | Happy Birthday: Dave G |
| Most Recent Benchmark: 260113 on Jan 13, 2026 (45 days ago) |
CrossFit 191003 Thursday(Rounds, Rx2) (Rx) 3min Interval perform: *25 HSPU *In what is left of 3 min., perform KB Walking Lunges (24/16 kg). 3min Interval perform: *20 Strict HSPU *In what is left of 3 min., perform KB Walking Lunges (24/16 kg) 3min Interval perform: *15 Plate HSPU (2×45 lb., 1×45 lb.) *In what is left of 3 min., perform KB Walking Lunges (24/16 kg). Then finish off with: AMRAP 3 min. *3 Plate HSPU *6 KB Walking Lunges ___________________________________ (Rx2) 3min Interval perform: *25 Pike HSPU *In what is left of 3 min., perform KB Walking Lunges. 3min Interval perform: *20 Strict Barbell Presses *In what is left of 3 min., perform KB Walking Lunges. 3min Interval perform: *15 Seated Barbell Presses *In what is left of 3 min., perform KB Walking Lunges. Then finish off with: AMRAP 3 min. *3 Seated Barbell Presses *6 KB Walking Lunges ___________________________________ Ultimate goal today for everyone: DECREASING REPS WITH INCREASING DIFFICULTY! Most everyone won't be able to do this workout as written. That's the point. Fantastic day of learner up-side-down. Working towards doing a cart-wheel when we are 80. :) SCORE: Rounds + reps on the final AMRAP + total KB Lunges performed in the first 3 windows (9 Lunges = 1 round toward the AMRAP). For example, 5 rounds on the AMRAP + 45 Lunges means you divide 45 by 9, which equals 5, s
|
|
|
