WOD Blog

Fri, Dec 1 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)

DISRUPTED DT


(Time, Rx2, Rx3)
Rx
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

Rx2/INTERMEDIATE
Every 3:00 for 7 rounds:
12 deadlifts (75/115 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

Rx3/BEGINNER
Every 3:00 for 5 rounds:
9 deadlifts (35/45 lb)
6 hang power cleans
3 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
_______________________________________
INTENDED STIMULUS
Twist on the Hero workout DT.
Finish most rounds in 1:00 or less.
First 3 rounds unbroken.
For most, jerks will determine load.

0% 0%

1st4:56 RxCarly H Fri, Dec 1, 2023
2nd6:05 Rx2Julia P Fri, Dec 1, 2023
3rd7:45 Rx2Danielle B Fri, Dec 1, 2023
1st7:21 Rx2James L Fri, Dec 1, 2023
2nd8:30 Rx2Brad Fri, Dec 1, 2023

Carly H4:56 Rx
Cameron T4:48 Rx2
105BB
Julia P6:05 Rx2
55BB
Whitney6:48 Rx2
35BB
James L7:21 Rx2
75BB
Danielle B7:45 Rx2
45BB
Joe F8:17 Rx2
135BB
Brad8:30 Rx2
75BB
Stacey7:07
15-12-9 rep scheme @ 75#
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 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

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

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