WOD Blog

Wed, Jan 1 2025

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

250101


(Time, Rx2, Rx3)
Rx
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

Rx2/INTERMEDIATE
For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

Rx3/BEGINNER
For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run


Skill Work/Post-workout
3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest
_______________________________________
Intended Stimulus
10:00-15:00.
Run efforts in 3:00-4:30.
Hand-release push-ups in 2:00-4:00.
Single-arm dumbbell overhead lunges in 1:15-3:00.
Moderate-duration chipper that uses both upper and lower-body interference to challenge and develop muscular endurance.

0% 0%

1st10:34 Rx3Danielle B Wed, Jan 1, 2025
2nd16:45 Rx3Robyn S Wed, Jan 1, 2025
3rd15:12 Carly H Wed, Jan 1, 2025
1st14:55 Rx2James L Wed, Jan 1, 2025

James L14:55 Rx2
25 DB
Danielle B10:34 Rx3
8lb DB front rack lunges 🤪 skipped the words single-arm! Could have attempted Rx2!
Robyn S16:45 Rx3
600 m run, 15 # db
Carly H15:12
900 m row/ 50 H-R P-U on knees/ 35# DB
Sandie16:43
600 run, 30HRPU,50 walking lunges#8
Stara17:17
Runs with Ryder #15
Matthew R17:38
50 HRPU on Knees, 25# DB, 800M Run
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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