WOD Blog
 | Mon, Dec 9 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 |
| CrossFit 191209 | CrossFit-FUNDAMENTALS WK1-DAY 1 |
CrossFit 191209(Time, Rx2) (Rx) (95/65 lb.) *50 Double-unders *25 Hang Power Snatches *50 Double-unders *20 Power Snatches *50 Double-unders *15 Hang Squat Snatches *50 Double-unders *10 Squat Snatches ____________________________________ (Rx2) *100 Single-unders *25 Hang Power Snatches *50 Fast Feet *20 Power Snatches *100 Single-unders *15 Hang Squat Snatches *50 Fast Feet *10 Squat Snatches (or Power + OH Squat) ____________________________________ SCORE: Time to complete workout. GOAL: 10-15min Lots of lightly loaded barbell plus Double-unders today! The stimulus is meant to create fire in the legs, arms, and lungs. Each round, the reps on the Snatch (or variant) descend, however, the type of Snatch changes: floor vs. hang, squat vs. power. Between each there is a constant number of jump-rope reps to give the legs a little break, but still keep the heart rate up and singe the shoulders and forearms.
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