WOD Blog
 | Thu, Mar 19 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) |
CrossFit 200319(Reps, Rx2) (Rx) 4 min. 5 Plate Ground-to-overheads (45/25) + 15-sec. Hold Overhead 3 min. Shuttle Runs (20m) 2 min. Box Jumps (24/20) 1 min. Handstand Hold 2 min. Box Jumps 3 min. Shuttle Runs 4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead ___________________________________ (Rx2) 4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead 3 min. Shuttle Runs (20 m) 2 min. Alt. Step-ups 1 min. Elevated Pike Hold 2 min. Alt. Step-ups 3 min. Shuttle Runs (20 m) 4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead ___________________________________ SCORE: Reps accumulated throughout the workout. For the Shuttle Runs, count each 20-m there-and-back as 1 rep. Count each 15-sec. Hold with the Plate and each 15 sec. on the Handstand Hold as 1 rep. GOAL: This is about pacing throughout in order to achieve the most reps throughout the 19 minutes.
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