WOD Blog
 | Wed, Jan 15 2020 |  |
 | 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) |
CrosssFit 200115(Check In) (Rx) 3 Rounds 1 min.: 20 GHD Sit-ups 1 min.: 40 sec GHD Supine Plank Hold 1 min.: 15 Back Squats (135/95 lb.) 1 min.: 40 sec Hold bottom of Squat 1 min.: 30 Hip Extensions 1 min.: 40sec Superman Hold on GHD ___________________________________ (Rx2) 3 Rounds 1 min.: 16 Abmat GHD Sit-ups or Sit-ups 1 min.: 40 sec Hollow Rock Hold 1 min.: 16 Back Squats 1 min.: 40 sec Hold bottom of Squat 1 min.: 16 Hip Extensions 1 min.: 40 sec Superman Hold __________________________________ SCORE: Complete as programmed-scaling post to notes BARBELLS taken off the rack GOAL: Working min. should be completed in 30-40sec.
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