WOD Blog

Sat, Nov 11 2023

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
Happy Birthday: Jc
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

CHAD-PARTNER


(Time, Rx2, Rx3)
Rx
For time with a partner:
1000 rucksack step-ups (35/45 lb) (20 in)
– Both partners work at the same time.

Rx2/INTERMEDIATE
For time with a partner:
1000 rucksack step-ups (20/30 lb)
– Both partners work at the same time.
– Athlete’s choice of step-up height.

Rx3/BEGINNER
For time with a partner:
1,000 unweighted step-ups
– Both partners work at the same time.
– Athlete’s choice of step-up height.
_________________________________________
INTENDED STIMULUS
Work with a partner to complete CHAD1000X within the allotted class time.
Each partner completes 500 reps.
Maintain 12+ reps/minute (41:00 pace).
Add load via a rucksack, weight vest, or DB.
Athletes can learn more and register for the event here: https://cf.games/chad1000x_2023
Target Time | 45:00-50:00 working at the same time as a partner

If performing this individually, allot 1-1.5 hours to warm up and complete.
This workout was created in honor of Chad Wilkinson, who died by suicide on October 29, 2018. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
Learn more at https://cf.games/chad1000x_2023.
Chad’s wife, Sara Wilkinson, dedicates her time to raising awareness around suicide prevention and honoring Chad’s life. She says, “Even while serving as a SEAL, Chad took time to scale up to the [Rx’d] version. There is zero shame in starting [scaled], or with Standard weight, or in sharing the steps with a friend.”
Weight vests are the easiest way to load the step-ups.

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1st70:49 Rx2Stacey Sat, Nov 11, 2023

Stacey70:49 Rx2
Solo. Wore a light backpack.
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 I

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

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