WOD Blog

Wed, Dec 18 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)

FIRE


(Time, Rx2, Rx3)
Rx
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)

Rx2/Intermediate
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)

Rx3/Beginner
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)

Skill Work/Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
_______________________________________
Intended Stimulus
4:00-8:00.
Sprint-style effort.
Push the pace on the run to finish in 1:20-2:00; advanced athletes may approach 1:15.
Today could also be a good day to give beginners a little more time to cover the whole distance.
Burpees in 1:15-3:00.
Clean and jerk loading that feels light and that athletes can push to complete unbroken, even under fatigue.
Light barbell loading.

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1st7:22 RxStacey Wed, Dec 18, 2024
2nd8:08 Carly H Wed, Dec 18, 2024
3rd9:53 Dasha Wed, Dec 18, 2024
1st8:24 Rx2Brad Wed, Dec 18, 2024

Stacey7:22 Rx
Brad8:24 Rx2
95# hang clean and jerks
Matthew R9:23 Rx2
75#
Carly H8:08
500 m row/ lateral burpee step over bar/ 80#
Dasha9:53
Lateral burpee crawl over bar; 75# C&Js
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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€

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