WOD Blog
 | Tue, Mar 24 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) |
CF AT HOME 200324(Time, Rx2) (Rx) and those with equipment: 8 rounds *8 DB Step-ups (65/45 lb.) (24/20 in.) *8 Burpee Knees-to-elbows / or tuck jumps *8 DB Back Squats *8 Burpee Pull-ups ____________________________________ (Rx2) scaled and those with equip: 8 Rounds *8 DB Step-ups (Plate) *8 Burpee Hanging Knee Raises / if no bar, add alt. high aggressive walking mechanic knee raises *8 DB Back Squats *8 Burpee Jumping Pull-ups ____________________________________ We have 4 movements on the agenda (technically 6), with 8 reps of each performed for 8 rounds. They are a mix of squatting, uni-lateral squatting, pushing, and pulling. The movements alternate between a DB movement and a double gymnastic movement (Burpee + Pull). Sometimes we like to challenge the brain and today’s Burpee Knees-to-elbows will do just that—why? Because it’s different and fun, and it’s great to add some variety in pulling from the bar. (those of you who have a pull-up bar at home) 1 DB per person. Hold however you like for the Step-ups, but it needs to be held on back with 2 hands for the Back Squat. The prescribed load is pretty heavy. There are a lot of moving parts today, so speed will be hard to achieve, but moving through everything at a consistent pace should be the goal.
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