WOD Blog
 | Thu, Dec 12 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 |
 | Gymversary: Cynthia(1) |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
CrossFit 191212(Rounds, Rx2) (Rx) AMRAP 10 min. *5 Strict Handstand Push-ups *5 Strict Pull-ups *5 Burpees Then: RUN 1Mile ____________________________________ (Rx2) AMRAP 10 min. *5 Pike Push-ups *5 Strict Ring Rows *5 Burpees Then: Run 1K Meters ____________________________________ SCORE: Score 1) Rounds+REPS of AMRAP. Score 2) Time to complete mile. GOAL: 7-8 Rounds / 7-9min mile Even though there are only 5 reps per movement per round, the volume will quickly accumulate after a few minutes since the movements are strict with no hip assistance. Don't go for failure. Instead break up the movements if need be on the HSPU/Push-up and Pull-up/Row. Use the Burpees as a break, not going fast, and shaking out the arms. THEN.....Run with a lot of intensity. The legs will be fresh. Can’t Run? No problem. Sub in a mile Row or check your running form on the TruFORM treadmill.
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