WOD Blog

Fri, Jun 14 2019

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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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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

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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€

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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

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