WOD Blog

Fri, Dec 13 2024

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

241213


(Rounds, Rx2, Rx3)
Rx
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups

Rx2/Intermediate
AMRAP 8:
5 hang power cleans (75/115 lb)
3 handstand push-up negatives

Rx3/Beginner
AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)

Skill Work/Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
_______________________________________
Intended Stimulus
Target Rounds | 8-16 rounds.

Today’s workout is a quick couplet complete with hang power cleans and strict handstand push-ups.
:30-1:00 per round.
Moderate hang power clean loading for unbroken sets.
Handstand push-ups in :30 or less.
Advanced athletes could consider adding a deficit to the strict handstand push-ups.

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1st8+5 Stacey Fri, Dec 13, 2024
1st8+5 Rx2Brad Fri, Dec 13, 2024
2nd8+2 Rx2James L Fri, Dec 13, 2024

Brad8+5 Rx2
5x105# HC, 5x40# DB strict press
James L8+2 Rx2
115 HPC, 3 HSPU to 2 & 3 AB mats
Stacey8+5
105# HPC, 2 ab mat HSPU
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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 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

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

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