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Thu, Oct 4 2018

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CrossFit WOD 180410


(Time, Rx2)
(Rx)
21-15-9
    *400-m Run
     *Front Squats (185/125 lb.)

*Find a heavy 1-rep Zercher Squat
______________________________________________________
SCORE:  Time to complete
GOAL:  Sub 10min
The goal is to complete the 21 reps in sets of 7-10, the 15s in sets of 7-8, and you should fight for the 9 unbroken. The weight shouldn’t be so heavy that you fail a Clean in order to get the bar to the Front Rack, but heavy enough so that you need to prep the Clean a bit rather than just grip it and rip it.

100% 0%

1st11:32 Rx2Stacey Thu, Oct 4, 2018

Rachel M10:24 modified KB squat 18# Rx
I love running!!!!! esp in the rain :)
Amy L10:35 Rx
55#
Margarita9:17 Rx2
50#
Nat9:25 Rx2
115#
Stacey11:32 Rx2
85#
Kim Mu11:58 Rx2
35#. + 5.5 mile run
Elizabeth S11:59 Rx2
Row 500m 55#
Amy P14:20 Rx2
Row 500m 75#front squat from rack
Mengil14:30 Rx2
125#
Jessica Ga15:33 Rx2
Row 500m 65#
Virginia V17:39 Rx2
Row 500m 65# FS
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

Kimberly Dougherty


7 years ago

I am a beginner at crossfit and was a bit scared about how things were going to go for me with it. I LOVE IT! Ginger is a great instructor. She cares about teaching the basics so you learn the proper forms. Everyone that I have met there is suppo

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

Matthew Smith


a month 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€

Claudia S


10 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