WOD Blog

Fri, Nov 22 2024

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

0% 0%

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

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 I

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