WOD Blog

Thu, May 30 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)

2018 REGIONAL WORKOUT 4


(Time, Rx2, Rx3)
2018 REGIONAL WORKOUT 4
Rx
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees

INTERMEDIATE/Rx2
2 rounds for time:
10 snatches (95/135 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees

BEGINNER/Rx3
2 rounds for time:
10 snatches (55/75 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (35/45 lb)
12 bar-facing burpees

Pre-workout:
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
__________________________________________
INTENDED STIMULUS
7:00-12:00.
World record time is 5:09 held by Mat Fraser.
First couplet complete by 6:00.
Weight 1 snatches in under 2:00 and no more than 75% of 1RM.
Weight 2 snatches in under 1:30.
Bar-facing burpees in under 1:00.

0% 100%

1st9:06 Rx3Rebekah L Thu, May 30, 2024
2nd9:47 Rx3Carly H Thu, May 30, 2024
3rd11:24 Rx3Dasha Thu, May 30, 2024
1st11:29 Rx3Brad Thu, May 30, 2024

Rebekah L9:06 Rx3
85#/65# (Saturday morning)
Carly H9:47 Rx3
75# & 45#
Dasha11:24 Rx3
55#/45# 😭🥵
Brad11:29 Rx3
85# and #65
Sandie11:19
#30/#25
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