WOD Blog

Fri, Apr 24 2020

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Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

CROSSFIT SUPPORT YOUR LOCAL BOX WORKOUT 3


(Time)
For time: Time cap: 20 minutes
*50 dumbbell deadlifts (50lb men/35lb
women)
(https://youtu.be/JNpUNRPQkAk)
*50 AbMat sit-ups
(https://youtu.be/VIZX2Ru9qU8)
*50 box step-ups (24'men/20'women)
(https://youtu.be/5qjqDHOUh-A)
*50 single-arm dumbbell thrusters
__________________________________
WORKOUT VIDEO: https://youtu.be/l7xoN_L_m2k
The sequence for this workout is 50 dumbbell deadlifts followed by 50 AbMat sit-ups, then 50 box step-ups, then 50 single-arm dumbbell thrusters. Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.

For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

EQUIPMENT
The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative

Substitute Object ideas:

Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell

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1st9:33 RxStacey Fri, Apr 24, 2020

Stacey9:33 Rx
40DB Deadlifts!
Joshua S11:47 Rx
Eli S11:45
35KB Deadlifts, 2x8DB Thrusters, 20'box
Kirsten12:15
40DB Deadlifts, 2x20DB Thrusters
Amaya12:22
35KB Deadlifts, 8DB Thrusters
Ezra13:06
20DB Deadlifts, 2x8DB Thrusters, 20'box
Isaac S15:04
2x20DB Deadlifts, 20'box, 2x8DB Thrusters
Robin N16:44
2x20DB Thrusters, 40DB Deadlifts
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Matthew Smith


2 months ago

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something Iâ€

Loren Schneider


3 weeks ago

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

Claudia S


12 months ago

I heard about this gym while I was in physical therapy for a shoulder impingement. I quickly learned that it is through exercise and movement that injuries heal - not through non-movement. Ginger and all the excellent coaches provide alternative

Bradley Cavallo


a year ago

I've been doing CrossFit for about two years now and have tried out several different gyms. G-Theory is outstanding-- coaches are more attentive and knowledgeable about proper form and mobility than any other gyms I've tried. Lots of personal a

Kris Janssen


a year ago

Coach Ginger, owner of G-Theory, has literally changed my life. As a 66 year old woman, I entered Cross Fit with some trepidation. It didn't look like other gyms. There were no machines plugged into outlets and all around me were weights, barbel