WOD Blog

Thu, Nov 21 2024

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

241121


(Time, Rx2, Rx3)
Rx
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

INTERMEDIATE/Rx2
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

BEGINNER/Rx3
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

SKILL WORK/Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
__________________________________________
INTENDED STIMULUS
9:00-15:00.
Double-unders in :30-1:00.
Sit-ups in 1:00-1:30.
Push-ups in :45-1:30.
Single-leg squats in :30-1:00.
Advanced athletes who expect to be able to complete this workout unbroken can increase double-under volume.

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1st11:44 Rx2Stara Thu, Nov 21, 2024
2nd11:59 Rx2Carly H Thu, Nov 21, 2024
3rd14:01 Rx2Sandie Thu, Nov 21, 2024
1st13:02 Rx2Brad Thu, Nov 21, 2024

Stara11:44 Rx2
Completed a 4th rnd for torture.
Erica A11:53 Rx2
80 singles , knee push ups, banded pistols
Carly H11:59 Rx2
80 single unders
Brad13:02 Rx2
Sandie14:01 Rx2
50,40,20,10(toenail pistol)
Dasha14:03 Rx2
SSD, knee push-ups, ankle wrapped pistols
Jerrilyn12:02 Rx3
Bike/Banded pistol squat/box push ups
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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€

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

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