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:
260113 on Jan 13, 2026 (44 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

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

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

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