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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

32 reviews

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

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

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

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€

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