WOD Blog

Thu, Sep 5 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Robyn M
Gymversary: Dasha(1)
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

JACK


(Rounds, Rx2, Rx3)
“JACK”
Rx
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)

INTERMEDIATE/Rx2
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)

BEGINNER/Rx3
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)

SKILL WORK/Pre-workout:
EMOM 9:
1 push press
– Build in load.
_________________________________________
INTENDED STIMULUS
8-20 rounds for most, potentially fewer for Beginners.
Scale to keep all rounds under 2:00, with advanced athletes pushing to keep each round closer to 1:00.
Aligns with this month's focus on Hero workouts.
Unbroken sets for the entire workout.
Retest from 221101.

0% 0%

1st8+ 18 Rx2Stara Thu, Sep 5, 2024
2nd8 Rx2Dasha Thu, Sep 5, 2024
3rd10R+17 Rx3Sandie Thu, Sep 5, 2024
1st6+15 Rx2Brad Thu, Sep 5, 2024

Stara8+ 18 Rx2
55# PP, #35 KB, 20” box
Dasha8 Rx2
65# pp, 35# kb, 20” bjs
Brad6+15 Rx2
95# PP; 44# KBS; 2 rounds 20” box jumps, 4 rounds step ups
Sandie10R+17 Rx3
Erica A9 Rx3
25# pp, mix of step ups and box jumps 🥵
Stacey9+22
65# PP, mix of BJ and step ups. Not a fun one to do alone 👎🏻
Carly H9+15
65# PP/ 35# KB/ 20 in step-ups(ankle)
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 I

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

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


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