WOD Blog

Tue, Oct 10 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
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

231010


(Time, Rx2, Rx3)
PARTNER WOD
Rx/3 rounds for time:
800-m run with a medicine ball (14/20 lb)
24 power snatches (105/155 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Rx2/INTERMEDIATE
3 rounds for time:
800-m run with a medicine ball (10/14 lb)
24 power snatches (75/115 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Rx3/BEGINNER
3 rounds for time:
400-m run
18 power snatches (35/45 lb)
– Athletes run together and switch as needed on the snatches.
_______________________________________
SCORE: Time to complete workout.
GOAL/INTENDED STIMULUS
23:00-30:00.
Runs in 6:00 or less.
Snatches in 3:00 or less.
Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles.
10 penalty burpees/athlete any time the medicine ball is put down on the ground.

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1st16:16 Rx2Rebekah L Tue, Oct 10, 2023
2nd20 minutes Rx3Sandie Tue, Oct 10, 2023
1st18:23 Rx2James L Tue, Oct 10, 2023
2nd20:15 Rx2Brad Tue, Oct 10, 2023

Rebekah L16:16 Rx2
Solo WOD: 400m run w/ 14# MB, 75# PS, 10 burpees per round
James L18:23 Rx2
Solo w/14 WB for 400m run, 65 BB, 10 Burpees
Brad20:15 Rx2
Solo, 400m run 14#Wb, 12 85# power snatches, 10 burpees
Sandie20 minutes Rx3
6 #mb/ 35 snatch/10 burp per round
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

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

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