WOD Blog

Wed, Dec 4 2024

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

CrossFit OPEN 24.1


(Time, Rx2, Rx3)
Rx/For time: *Time CAP: 15:00
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

Rx2/INTERMEDIATE (20/35lb)

Rx3/BEGINNER
21 dumbbell snatches, arm 1 (15/25 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

*Time CAP: 15:00
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
_______________________________________
INTENDED STIMULUS: 7:00-15:00.
Advanced athletes to maintain unbroken snatches and push the pace on the burpees.
Beginner athletes should rest as needed on the snatches and pace the burpees.
Light to moderate dumbbell loading.
Those trying to finish the workout within the time cap should aim to finish the sets of 21 in 6:00 or less.

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Planned: Wed,Dec4,2024 Fri,Mar1,2024
TodayAll Time

Stacey14:33 Rx
James L158 Rx2
30 DB
Stara17:35 Rx2
#25 causally with toddler interruptions, still torture! Wish I read the “15 min time cap”
Brad13:54 Rx3
#30, 15-12-9
Carly H13:57
35# DB/ regular burpees
DashaDNF
138 reps, 25#DB (162 @20#s for the open)
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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


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