WOD Blog

Mon, Jul 1 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)

POWER AMANDA


(Time, Rx2, Rx3)
Rx
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)

INTERMEDIATE/Rx2
9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)

BEGINNER/Rx3
9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)
_______________________________________
SKILL WORK/Pre-workout
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
_______________________________________
INTENDED STIMULUS
Classic CrossFit benchmark Amanda with a power snatch instead of a squat snatch.
High-skill couplet that packs a surprising metabolic punch.
6:00-10:00; advanced athletes closer to 4:00.
Muscle-ups in 3 sets or less and in under 2:00 per round.
Moderate snatch load allowing for unbroken reps or fast singles with a rep every :15 or less.

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1st5:34 Rx3Jerrilyn Mon, Jul 1, 2024
2nd5:43 Rx3Sandie Mon, Jul 1, 2024
3rd4:59 Carly H Mon, Jul 1, 2024
1st9:24 Rx2Brad Mon, Jul 1, 2024

Brad9:24 Rx2
95#, ring rows and push ups
Jerrilyn5:34 Rx3
Bar rows, elevated pushups, 45# snatch
Sandie5:43 Rx3
Knee pu
Carly H4:59
Ring row/knee push-ups, 65# (go heavier next time)
Rebekah L7:26
Low ring MU transitions + press to support, pistol squats to 12” box
Dasha7:33
Ring rows, knee push-ups, pistol squats to 16” box
Stacey8:14
95# snatches, ring rows +push ups
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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 I

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

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

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