WOD Blog

Fri, Nov 22 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)

OPEN 22.1


(Rounds, Rx2, Rx3)
Rx
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 box jump-overs (20/24 in)
– Step down from the box.

INTERMEDIATE/Rx2
AMRAP 15:
3 scaled wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Step down from the box. Stepping up is also permitted.

BEGINNER/Rx3
AMRAP 15:
6 plank shoulder taps
9 DB snatches (10/15 lb)
12 box step-overs (12 in)
– Step down from the box.
__________________________________________
INTENDED STIMULUS
Top athletes in the Open achieved 12+ rounds, but for today we'll target at least 5+ for athletes to go Rx'd.
Each movement in 1:00 or less for most.
Advanced athletes can push to complete unbroken sets of each movement through all rounds with minimal rest between.

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1st5 Rx2Jerrilyn Fri, Nov 22, 2024
2nd4+17 Rx2Dasha Fri, Nov 22, 2024
3rd6+3 Stara Fri, Nov 22, 2024
1st5+3 Rx2James L Fri, Nov 22, 2024
2nd5+2 Rx2Brad Fri, Nov 22, 2024

James L5+3 Rx2
3 Wall walls, 24', 35DB
Brad5+2 Rx2
30# DB, 2 wall walks, box step overs
Jerrilyn5 Rx2
Box step overs /#12db
Dasha4+17 Rx2
Partial wall walks, 25# DB, alternate rounds of BJs and stepovers; finished 5th round in overtime 😬
Stara6+3
3WW/#25/18”
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

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