WOD Blog

Sun, Feb 2 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Donald
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 days ago)

PARTNER MUSCLE-UP BIATHLON


(Time, Rx2, Rx3)
Rx
For time:
400-m run
18 muscle-ups
400-m run
15 muscle-ups
400-m run
12 muscle-ups
– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.

Rx2/INTERMEDIATE
5 rounds for time:
400-m run
9 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.

Rx3/BEGINNER
4 rounds for time:
400-m run
4 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.
__________________________________________
INTENDED STIMULUS
Sub-18:00.
Muscle-ups in 2 sets or less.
Run efforts in 2:30 or less.
Preserve run distance if possible and scale muscle-ups as needed.
Top individuals at the 2014 Games finished this workout in 10:00-15:00 as individuals.

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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€

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


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

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

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