WOD Blog

Mon, Sep 11 2023

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
Happy Birthday: Angela C
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

230911


(Time, Rx2, Rx3)
Rx and Rx2 for time:
2001-m run or row
11 shoulder presses (85/115lb)(Rx2,65/95lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

Rx3 for time:
1000-m run or row
11 shoulder presses (35/55 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
_______________________________________
SCORE: Time to complete workout.
GOAL/INTENDED STIMULUS
The rep scheme of today’s workout acknowledges the events of September 11, 2001.
Bookended chipper targeting 20:00-30:00.
Row and run should each be completed in under 10:00.
Athletes should average 1:00 or less per set on each of the barbell movements for 10:00 or less in total.

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1st24:35 Rx2Carly H Mon, Sep 11, 2023
2nd26:08 Rx2Rebekah L Mon, Sep 11, 2023
3rd26:48 Rx2Stacey Mon, Sep 11, 2023

Carly H24:35 Rx2
65BB, 2001M row, 900m RUN
Rebekah L26:08 Rx2
1 mile run, 65# BB, 2001 m row (400 m run at the end, not included in finish time)
Stacey26:48 Rx2
1600 m run, 65# BB, 2001m row
Joe F28:47 Rx2
95BB, 2001M row, 900m RUN
Cara28:52 Rx2
45BB, 2001m row, 1Km RUN
Julia P29:06 Rx2
55BB, 2001M row, 1mi RUN
Sandie29:46 Rx3
25BB, 2001M row, 1K run
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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€

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

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