WOD Blog

Thu, Jul 4 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)

MORRISON


(Time, Rx2, Rx3)
This CrossFit hero workout is dedicated to U.S. Army Specialist Scott Morrison.

Rx
50-40-30-20-10 reps for time:
Wall-ball shots (14/20 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.

INTERMEDIATE/Rx2
50-40-30-20-10 reps for time with a partner:
Wall-ball shots (10/14 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.

BEGINNER/Rx3
40-30-20-10 reps for time with a partner:
Wall-ball shots (6/10 lb) (9/10 ft)
Box step-ups (12/20 in)
KB swings (18/26 lb)
– Step down from the box.
_______________________________________
INTENDED STIMULUS
18:00-24:00; advanced athletes may be able to go faster.
Long, high-volume triplet.
Med ball and kettlebell loading should allow for at least 10-20 unbroken reps at a time.

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1st18:04 Rx2Carly H Thu, Jul 4, 2024
2nd18:13 Rx2Ora Thu, Jul 4, 2024
Julia P Thu, Jul 4, 2024
3rd22:10 Rx2Sandie Thu, Jul 4, 2024
1st26:01 Rx2Brad Thu, Jul 4, 2024

Carly H18:04 Rx2
40/30/20/10 12# WB/ 20 in box/ 26# KB
Julia P18:13 Rx2
Med-12lbs, Kettle31lbs
Ora18:13 Rx2
Erica A21:07 Rx2
W/ Matt. 6# wb, 18# kb
Matthew R21:07 Rx2
W/Erica. 8# wb, 18# kb, 20’ box
Sandie22:10 Rx2
Step ups #18 KB- next time heavier partner with Stephanie
Dasha26:01 Rx2
12# wb, 20” bj, 26# kb; Team DaSquatcho 😂
Brad26:01 Rx2
With Dasha!
Whitney19:36 Rx3
Partner WOD with Claudia!
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

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

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

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