WOD Blog

Tue, Apr 22 2025

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

250422


(Time, Rx2, Rx3)
Rx
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

Rx2/INTERMEDIATE
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups

Rx3/BEGINNER
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows

Skill Work/Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side
________________________________________
Intended Stimulus
7:00-12:00.
Double-unders in 1:00 or less.
Chest-to-bar pull-ups in 3:00 or less.
Advanced athletes can attempt double-unders with a heavy rope.

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1st10:34 Stacey Tue, Apr 22, 2025
2nd10:40 Sandie Tue, Apr 22, 2025
3rd11:43 Dasha Tue, Apr 22, 2025

Stacey10:34
Mix of kipping and jumping pullups
Sandie10:40
75 singles/ 20 jumping pu &10 ring rows
Dasha11:43
1 min SSDs (50+), 40 sit-ups, 12 kipping pull-ups (NO BAND!!!)
StaraNT
Pull ups only- I have a pissed off glute/ injury
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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

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