WOD Blog

Wed, Dec 11 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)

THRUSTERS


(Weight, Rx2, Rx3)
Rx
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Rx2/Intermediate
Same as Rx’d

Rx3/Beginner
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)
_______________________________________
Intended Stimulus
Target Load | Heavy relative to each athlete’s capacity.

Today you’ll go for a heavy thruster! Heavy is relative to you as an individual, but plan to work up to a load that requires your full attention and focus to perform well. We’ll follow that with a set of max thrusters at 60% of today’s heaviest lift.
Increase loading across as many reps as possible.
Start around 50-60% of 1-rep-max thruster.
10+ reps in the final set.
Newer athletes should use a lighter load to practice sound mechanics before adding intensity.

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1st3@103#; 15@65# RxDasha Wed, Dec 11, 2024
2nd3@90#; 21@ 65# RxStacey Wed, Dec 11, 2024
3rd3@#45 front squats RxSandie Wed, Dec 11, 2024
1st150 & 19 @ 75 RxJames L Wed, Dec 11, 2024
2nd125#, 12 reps @ #65 RxBrad Wed, Dec 11, 2024

James L150 & 19 @ 75 Rx
Brad125#, 12 reps @ #65 Rx
Dasha3@103#; 15@65# Rx
Stacey3@90#; 21@ 65# Rx
Worked on technique to stay explosive out of the squat
Sandie3@#45 front squats Rx
#35 front squat for 15
Robyn S45#- 14 Rx3
Max 56.5
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 Iâ€

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

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

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

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