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:
251105 - Diane on Nov 5, 2025 (67 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

31 reviews

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

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

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

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