WOD Blog

Thu, Nov 14 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

241114


(Reps, Rx2, Rx3)
Rx
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.

INTERMEDIATE/Rx2
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.

BEGINNER/Rx3
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.

SKILL WORK/Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
_________________________________________
INTENDED STIMULUS
10-30+ total snatches.
Each run in 2:00 or less, leaving about 1:00 for snatches.
Loading should be moderate to heavy. Most should perform singles.
Athletes may power or squat snatch.

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1st20 Rx2Carly H Thu, Nov 14, 2024
2nd30 Rx3Jerrilyn Thu, Nov 14, 2024
3rd28 Rx3Stara Thu, Nov 14, 2024

Carly H20 Rx2
85# / 18 cal per round on bike
Jerrilyn30 Rx3
30# row 400m
Stara28 Rx3
#55 snatch/ 14-16 AB cals
Dasha25
400m row; coach told me to stay at 65# cuz my form sucks 😅
Stacey22
85# snatch
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

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

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€

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