WOD Blog

Thu, Jan 3 2019

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Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

CrossFit WOD 190103


(Reps, Rx2)
(Rx)
    *4 min. Row for Cal
    *2 min. Toes-to-Bars
    *2 min. Superman Hold on GHD
    *4 min. Row for Cal
    *2 min. GHD Sit-ups
    *2 min. Box Jumps (24/20 in.)
    *4 min. Row for Cal
______________________________________________________
(Rx2)
    *4 min. Row for Cal
    *2 min. Lying Hands-to-Feet
    *2 min. Superman Hold
    *4 min. Row for Cal
    *2 min. Mod. GHD Sit-ups
    *2 min. Step-ups
    *4 min. Row for Cal
______________________________________________________
SCORE:
Total calories and reps performed in the workout, minus any breaks during the Superman Hold (each second of a break in the Superman Hold subtracts 1 rep from total score). For example, if I score 150 reps, but rest for 15 seconds during the Superman Hold, my score is 135.

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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

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

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€

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