WOD Blog

Tue, Aug 20 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

240820


(Time, Rx2, Rx3)
Rx
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

INTERMEDIATE/Rx2
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up

BEGINNER/Rx3
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups

Skill Work/Post-workout
Accumulate:
50 hand-release push-ups
_______________________________________
INTENDED STIMULUS:
All rounds under 2:00; 1:00+ of rest.
Runs in :40-1:00.
All movements completed unbroken.
Score is slowest time.

100% 0%

1st1:53 Rx3Carly H Tue, Aug 20, 2024
2nd2:10 Rx3Whitney Tue, Aug 20, 2024
Dasha Tue, Aug 20, 2024
3rd2:23 Rx3Sandie Tue, Aug 20, 2024
1st1:47 Rx2Brad Tue, Aug 20, 2024

Brad1:47 Rx2
5 kipping PU, 3 jumping C2B, 1 strict PU
Victor S2:30 Rx2
Carly H1:53 Rx3
7 ring rows, 5 jumping PU, 3 BMU from low bar/ assault bike 50 sec
Matthew R2:04 Rx3
7 ring row , 5 jumping pu, 3 jumping c2b
Dasha2:10 Rx3
Whitney2:10 Rx3
The rest of my rounds were in the 1:50s, not sure what happened! Lol
Sandie2:23 Rx3
Stacey1:55
7 ring rows, 5 kipping PU, 3 box assist BMU
Stara2:14
Stacey’s WOD
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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€

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

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

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