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CrossFit WOD 180309


(Time, Rx2)
(Rx) 3x5min intervals
In the first 5 min perform:
    *400-m Run
    *80 Double-unders
In the second 5 min., perform:
    *300-m Run
    *65 Double-unders
    *30 KB Swings (44/35#)
In the third 5 min., perform:
    *200-m Run
    *50 Double-unders
    *20 KB Swings (44/35#
    *6 Wall Climbs

SCORING:
     Three separate scores: Time to complete the
     work in each 5-minute interval.
GOAL:
     The goal across the board is to finish the
     work in 3:00-3:30 for each 5-minute interval.  
     You are going at a hard pace in order to finish
     the work; not a sprint, but around 85-90  
     percent.

RUN:  
     (2 minutes/400m) (1:30/300m) (1:00/200m)
DUBS:  
    1-3 sets across the workout, likely in sets
    of 20-40 at a time
WALL CLIMBS:  
    Resting only once
______________________________________________________
(Rx2) 3x5min intervals
    *400-m Run
    *80 Single-unders
In the second 5 min., perform:
    *300-m Run
    *65 Single-unders
    *20 KB Swings (44/35)
In the third 5 min., perform:
    *200-m Run
    *50 Single-unders
    *15 KB Swings
    *10 Plank Get Down/Ups ('elevator up/downs')
SCORING:
    Three separate scores: Time to complete the
    work in each 5-minute interval.
GOAL:
    Same as (Rx)
RUN:  (2:30/400m) (2:00/300m) (1:30/200)

0% 0%


Nat3:10/4:35/4:16 Rx2
Bike and subbed 25burpees each round for dubs
Jessica Ga4:19/4:29/3:34 Rx2
Duane P2:58/3:05/2:51 Rx2
Virginia V4:49/4:13/3:40 Rx2
Kim Mu3:03/3:11/2:44 Rx2
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

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

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