WOD Blog

Wed, Mar 20 2024

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 (68 days ago)

240320


(Rounds, Rx2, Rx3)
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups

Rx2
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups

Rx3
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups

SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.


INTENDED STIMULUS
5-8+ rounds.
Fast triplet with quick transitions and short breaks.
Unbroken farmers carry every round.
Pull-ups in 1-3 sets.

0% 0%

1st5 RxRebekah L Wed, Mar 20, 2024
2nd5+1 pull-up Rx2Dasha Wed, Mar 20, 2024
3rd5 Rx2Danielle B Wed, Mar 20, 2024
1st5 Rx2Brad Wed, Mar 20, 2024

Rebekah L5 Rx
C2B SUCK after farmer carries!
Dina O5+2 Rx2
Joyce5 rounds plus 1 Rx2
Banded pull ups 26 lb KBs
Dasha5+1 pull-up Rx2
25# dbs, banded kipping pull-ups
Malina5 Rx2
2 rounds @31#
Danielle B5 Rx2
22# banded pull ups
Erica A5 Rx2
Banded pull ups
Brad5 Rx2
35#, kipping pull ups
Dawn A5 Rx2
Banded pull up/25lbs
Sandie4+5 banded pu Rx2
Stacey5+1
35# DB, kipping PU. Harder than it looks!
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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


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€

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