WOD Blog

Tue, Dec 31 2024

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

241231


(Rounds, Rx2, Rx3)
Rx
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.

Rx2/INTERMEDIATE
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.

Rx3/BEGINNER
AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.
_______________________________________
Intended Stimulus
3+ rounds.
Split reps into smaller, faster sets with a partner; one person works while one rests.
All loadings are intended to feel light.
Practice a mix of muscle and power snatches to speed through the snatch reps.

0% 0%

1st3+23 RxStacey Tue, Dec 31, 2024
2nd3 Stara Tue, Dec 31, 2024
3rd2+84 Sandie Tue, Dec 31, 2024
1st2+48 Rx2James L Tue, Dec 31, 2024
Brad Tue, Dec 31, 2024

Stacey3+23 Rx
Brad2+48 Rx2
65# BB with James!
James L2+48 Rx2
65BB, 20in Box - partner w/Brad
Stara3
Completed 3 rounds in overtime
Sandie2+84
Cleans and front squats#45
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)


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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€

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

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