WOD Blog

Thu, Nov 30 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
Welcome: David L
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

231130


(Time, Rx2, Rx3)
Rx
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)

Rx2/INTERMEDIATE
8 rounds for time:
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)

Rx3/BEGINNER
8 rounds for time:
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)


SKILL WORK/Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump
______________________________________
INTENDED STIMULUS
9:00-12:00.
Advanced athletes may be able to go sub 8:00.
Hang power snatches are alternating and should be unbroken every round.
Adjust box jump pace so athletes can maintain unbroken sets of hang snatches.
Fast workout with consistent movement.

100% 0%

1st8:13 RxStacey Thu, Nov 30, 2023
2nd8:02 Rx2Julia P Thu, Nov 30, 2023
3rd8:25 Rx2Carly H Thu, Nov 30, 2023
1st656 RxDavid L Thu, Nov 30, 2023
2nd10:32 Rx2James L Thu, Nov 30, 2023

David L656 Rx
Josiah7:20 Rx
Stacey8:13 Rx
Donovan8:47 Rx
Julia P8:02 Rx2
Cara8:02 Rx2
25DB
Carly H8:25 Rx2
16”/30
Glen8:31 Rx2
35DB, 24
Doug H9:28 Rx2
24”, 20DB
Craig10:24 Rx2
24”/40DB
James L10:32 Rx2
Ellen8:54
12” box jumps; 8lb db
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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 I

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

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

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