WOD Blog

Mon, Jan 6 2020

Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ
Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
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Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

CrossFit 200106


(Reps, Rx2)
(Rx) 3 Rounds of:
*2 min: Over-unders (24/20)
*2 min: DB Lateral Step-ups (40/25)
*2 min: Hang DB Snatch (40/25)
____________________________________
(Rx2) 3 Rounds of:
*2 min: Step Over-unders
*2 min: DB Lateral Step-ups
*2 min: Hang DB Snatch
____________________________________
SCORE: Total reps performed of each movement—3 separate scores for Over-unders, Step-ups, and Snatches.

GOAL: 6-8 Over-Unders per round and 20 lateral step ups and DB Snatches per round.

Movement Classification: Pull, Jump, Unilateral Squat
Workout Priority: Time
Workout Duration: Medium-Long

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1st43, 66, 116 RxStacey Mon, Jan 6, 2020

Madison50, 70, 105 Rx
BOOM!
Stacey43, 66, 116 Rx
BOOM!
Eric J46, 68, 77 Rx2
20', 30DB
Sandra D46, 90, 54 Rx2
20' step-ups/20DB, and 15BB for HPS - R-shoulder strength building-scoliosis
Tracie46, 90, 118 Rx2
12'/16'over-unders, 15DB step ups 16'/ 15DB snatches
Katherine42, 62, 64 Rx2
15DB / BOOM!
Marc41, 58, 80 Rx2
35DB / BOOM!
Ann Stani36, 72, 76 Rx2
16', 25DB step-ups/ 20DB snatches
Julie T32, 65, 92 Rx2
20', 15DB
Tracy B31, 98, 91 Rx2
8'/20' over-unders, 15DB step ups 8'/ 15DB snatches
Kim Mu30, 75, 87 Rx2
12'/16'over-unders, 20DB step ups 16'/snatches
Kenneth A29, 60, 60 Rx2
20', 35DB step ups/snatches
Daniel L24, 66, 92 Rx2
20', 25BB
Rosie B19, 32, 24 Rx2
2 rounds completed, 14'/16' over-unders, 12DB, 16'step-ups
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 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

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€

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

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