WOD Blog

Sat, Oct 28 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: David L
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

PARTNER KELLY


(Time, Rx2, Rx3)
PARTNER KELLY

Rx
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.

Rx2/INTERMEDIATE
4 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (10/14 lb)
– Run together, divide box jumps and wall-ball shots as needed.

Rx3/BEGINNER
3 rounds for time with a partner:
400-m run
30 box jumps or step-ups (12/20 in)
30 wall-ball shots (6/10 lb)
– Run together, divide box jumps and wall-ball shots as needed.
________________________________________
INTENDED STIMULUS
Partner variation of the workout Kelly.
25:00 or less, with faster pairs aiming to complete the workout sub-20:00.
Runs completed in 2:30 or less.
Rounds of box jumps and wall-ball shots in 1:00-1:30 each.
If athletes want to take on this challenge individually and can complete it sub-25:00, they can go for it.

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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€

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

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

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