WOD Blog

Fri, Jun 14 2019

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260113 on Jan 13, 2026 (45 days ago)
CrossFit 190614CrossFit Fundamentals-DAY 3

CrossFit 190614


(Time, Rx2)
Complete one round every 6 min.
(Rx)  4 rounds
    *Run 400 m with MB
    *12 GHD Sit-ups
    *24 Wall Balls (20/14 lb.)
_____________________________________________
Complete one round every 6 min.
(Rx)  4 rounds
    *Run 400 m with MB
    *12 Mod. GHD Sit-ups
    *20 Wall Balls
_____________________________________________
SCORE:  4 separate interval times, record slowest time for final score, but record all 4 times in order 1st-4th completed in notes.
GOAL:  Start out around 80-85 percent and ramp up intensity each round. Ideally, the first rounds take around 4:30 and then creep up toward 5 min. Each round should have a minimum of 1 min. of rest.

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1st4:12 RxStacey Fri, Jun 14, 2019

Stacey4:12 Rx
4:10, 3:56, 4:12, 4:03
Allison T4:31 Rx
4:03, 4:04, 4:31, 4:07
Robin N4:42 Rx
4:29, 4:30, 4:18, 4:42, 8lbW10 run, 14lbWB
Kim Mu4:18 Rx2
4:18, 4:05, 4:10, 4:08, 8lbWB
Tamara D5:10 Rx2
4:25, 4:35, 5:10, 4:37, 8lbWB
Eric J5:20 Rx2
4:15, 5:04, 5:12, 5:20, 10lbWB Run, 14lbWB
Katherine5:22 Rx2
5:20, 5:22, 5:15, 5:11, 8lbWB Run, 10lbWB
Kendall4:19
300m run, 10lb ball
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

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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

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


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€