WOD Blog

Fri, Apr 19 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:
260113 on Jan 13, 2026 (44 days ago)

IQF 24.2


(Time, Rx2, Rx3)
Rx
3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00

Rx2/INTERMEDIATE
3 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00

Rx3/BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
20 lateral burpee box step-overs (12/20 in)
Time CAP: 20:00
————————————————————-
INTENDED STIMULUS
13:00-20:00; advanced athletes sub-13:00.
Leg and lung burner.
Wall-ball shot loading should allow for 10 or more reps at a time.
10 or more lateral burpee box jump-overs per minute.
Those not signed for the Quarterfinals should choose challenging movements that still allow for consistent movement.

0% 100%

1st170 /8lb WB /step over 16 in box Rx2Sandie Fri, Apr 19, 2024
2nd20:00 Rx3Dasha Fri, Apr 19, 2024
1st15:26 Rx3Brad Fri, Apr 19, 2024

Sandie170 /8lb WB /step over 16 in box Rx2
Brad15:26 Rx3
Rx3 except 14# WB. Still hard!
Dasha20:00 Rx3
3+29 Rx3 rep scheme, 12# wb, 20 inch bp stepovers
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 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

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

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€

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