WOD Blog

Wed, Feb 19 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

250219


(Time, Rx2, Rx3)
Rx
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)

Rx2/INTERMEDIATE
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)

Rx3/BEGINNER
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)

Skill Work/Post-workout
Accumulate:
30 DB renegade rows
_______________________________________
Intended Stimulus
11:00-16:00.
Run efforts in 2:00 or less.
Spend no more than 3:00 each on the box jump-overs, toes-to-bars, and dumbbell thrusters.

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1st12:37 Rx2Julia P Wed, Feb 19, 2025
2nd14:12 Rx2Dasha Wed, Feb 19, 2025
3rd14:20 Rx2Robyn S Wed, Feb 19, 2025
1st15:10 Rx2Brad Wed, Feb 19, 2025

Mark R12:08 Rx2
The run was TERRIBLE
Julia P12:37 Rx2
15 lbs, ,20 inch box
Whitney13:31 Rx2
16in box, toes to rig on the floor
Dasha14:12 Rx2
400/300/300 runs, 20” BJs, kipping toes above hips, 15# db thrusters
Robyn S14:20 Rx2
30 step overs #16 KB thrusters
Brad15:10 Rx2
400m run, 20” box jumps, V-ups, 20# DB thrusters
Sandie15:28 Rx2
Step overs 16 inch box/#12 db thrusters
Jerrilyn10:43 Rx3
Stacey11:49
Kipping toes above hips, 20# thrusters
Carly H12:17
Row/ Kipling knee an toe ups/ 20#
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Loren Schneider


8 months 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Matthew Smith


10 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 I