WOD Blog

Fri, Apr 10 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
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)
FULLY LOADED 200410PARTIALLY LOADED 200410UNLOADED 200410

FULLY LOADED 200410


(Time)
(Rx) 4 Rounds
* The workout STARTS with 60 double-unders. Then start your C+J and Pull Ups.
*4 Power Clean and Jerk (heavy) (80% of
1RM)
*8 Strict Pull-up
(* Every 2 min. perform 60 Double-Unders) No longer than 45-60sec spent here.
___________________________________
SCORE: Time to complete workout.
GOAL: Top athletes 5-8 minutes and everyone else 10+/-min.
Today, we are going heavy again. But, not below parallel. This time, with a hinge, pull and push. The loading is left open ended for you to decide. Spend 10 minutes in prep working up to a heavy 4 rep power clean and jerk that you want to use for the Workout. The added double-unders will increase the skill level of the workout, as well as the cardiovascular challenge. Lifting heavy while breathing heavy is hard! It also creates a little mental challenge for you to figure out a strategy of how many rounds or reps you can get through before you need to perform the
double-unders.

100% 0%

1st9:49 Stacey Fri, Apr 10, 2020

Joshua S7:10
115BB, banded pull-ups (thick green), singles
Stacey9:49
30 dubs, 100# C&J, banded pull ups
Eli S11:12
6 Rounds, 8 burpee to bar, 16 shoulder taps, 10 box jumps
Ezra11:36
6 Rounds, 8 burpee to bar, 16 shoulder taps, 10 box jumps
Isaac S11:45
6 Rounds, 8 burpee to bar, 16 shoulder taps, 10 box jumps
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

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€

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

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

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