WOD Blog

Fri, Dec 8 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)

1231208


(Time, Rx2, Rx3)
Rx
For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans

Rx2/INTERMEDIATE
For time:
2 power cleans (85/115 lb)
30 double-unders
4 power cleans
30 double-unders
6 power cleans
30 double-unders
8 power cleans
30 double-unders
10 power cleans

Rx3/BEGINNER
For time:
2 power cleans (55/75 lb)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans

SKILL WORK/Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.
_______________________________________
INTENDED STIMULUS
4:00-7:00.
Double-unders in 1:00 or less.
Cleans in sets of 3 or more.
Fast transitions from start to finish; this should be a blitz!

0% 0%

1st6:07 RxStacey Fri, Dec 8, 2023
2nd7:40 Rx3Whitney Fri, Dec 8, 2023
1st6:05 RxDerek Fri, Dec 8, 2023
2nd7:20 Rx2James L Fri, Dec 8, 2023

Derek6:05 Rx
Stacey6:07 Rx
James L7:20 Rx2
Hannah L7:37 Rx3
Whitney7:40 Rx3
Scaled 50 DU to 200m row
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

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


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

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