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:
260113 on Jan 13, 2026 (45 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

32 reviews

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

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

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