WOD Blog

Tue, May 14 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)

THE OTHER TOTAL


(Weight, Rx2, Rx3)
Rx
0:00-10:00
1-rep-max clean

10:00-20:00
1-rep-max bench press

20:00-30:00
1-rep-max overhead squat

INTERMEDIATE/Rx2
Same as Rx’d

BEGINNER/Rx3
0:00-10:00
3-rep-max clean

10:00-20:00
3-rep-max bench press

20:00-30:00
3-rep-max overhead squat

SCORE:
LOAD
SKILL WORK

Rest, stretch, and recover.

ABOUT THE WORKOUT

INTENDED STIMULUS
Heavy day relative to each athlete's capacity.
10:00 on each lift to build to a heavy single.
Aim for 4-6 solid attempts in the allotted time.
Take the clean from the floor and the bench press and overhead squat from a rack.

0% 0%

1stClean:84 Bench:90 oH squat:85 RxJulia P Tue, May 14, 2024
2nd475 RxRebekah L Tue, May 14, 2024
3rd425 RxCarly H Tue, May 14, 2024
1st540 RxJames L Tue, May 14, 2024

Julia PClean:84 Bench:90 oH squat:85 Rx
259 lbs
James L540 Rx
185 clean, 225 Bench, 130 OHS
Rebekah L475 Rx
Clean 165, BP 165, OHS 145
Carly H425 Rx
165, 125, 135
Stacey421 Rx
137 clean, 137 bench, 147 OH squat
Dasha375 Rx
135 clean, 135 bench, 105 OHS
Whitney282.5 Rx
Sandie185 Rx
70 clean, 65 bench, 50 OS
Doug H330 Rx2
135 clean, 115 bench, 80 ohs
Jerrilyn170 Rx3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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€

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