WOD Blog

Wed, Mar 24 2021

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 (67 days ago)

210324


(Time, Rx+)
5 ROUNDS: (Perform 1 round every 3 min.)
*14 Parallette Pass-throughs
*100-m SA KB Front-rack Carry (Rx+70/35)(Rx52/35)
*14 Front Squats (Rx+185/135)(Rx155/105)
___________________________________
SCORE: Time to complete each interval (5 scores). Loads used.
GOAL:
The Pass-throughs should be at a difficulty where you can perform all 14 reps unbroken for 1-3 rounds, then in no more than 2 sets thereafter.
Carries: “power walk” and finish the 100 m in under 1 min.
The Front Squats: can move through each set unbroken at a moderate pace, but still burn the legs for reps 8-14.
WORK 2min, REST 1min is the GOAL. Adjust accordingly.

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1st1:33, 1:52, 2:13, 2:20, 2:22, 65BB Carly H Wed, Mar 24, 2021
2nd1:48, 1:48, 1:49, 2:03, 1:56, 25BB Danielle B Wed, Mar 24, 2021
3rd1:56, 2:07, 2:09, 2:18, 2:18, 55BB Julia P Wed, Mar 24, 2021

Arizona1:21, 1:28, 1:47, 1:49, 1:54, PVC
scaled
Katie Br1:24, 1:32, 1:49, 1:54, 1:53, PVC
scaled
Carly H1:33, 1:52, 2:13, 2:20, 2:22, 65BB
scaled
Jenny B1:38, 1:42, 1:58, 1:57, 2:11, PVC
scaled
Danielle B1:48, 1:48, 1:49, 2:03, 1:56, 25BB
scaled
Dawn A1:52, 1:56, 1:57, 1:58, 2:05, 55BB
scaled
Julia P1:56, 2:07, 2:09, 2:18, 2:18, 55BB
scaled
Colette1:58, 2:01, 2:03, 2:09, 2:14, 45BB
scaled
Dina S2:01, 1:57, 2:06, 2:17, 2:15, 35BB
scaled
Nancie2:02, 2:01, 2:03, 2:01, 2:06, 15BB
scaled
Cara2:04, 2:14, 2:14, 2:31, 2:45, 65BB
scaled
Kirsten2:11, 2:24, 2:39, 2:41, 2:34, 45BB
20KB, 55BB for 3 rounds, 45BB for last 2
Kim Mu2:16, 1:54, 1:54, 1:54, 1:58, 20 SADB 20
scaled
Jake K2:28, 2:36, 2:36, 2:50, 2:59, 115BB
scaled
Hailey G3:00, 3:00, 3:00, 3:00, 3:00, 95BB
scaled
Richard W3:00, 3:00, 3:00, 3:00, 3:00, 95BB
scaled
Stacey3:00 @ 105BB, 2:24, 2:25, 2:32, 2:37, 85BB
85# barbell, 20' boxes for Parallette pass thrus
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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


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 I