WOD Blog

Tue, Jun 24 2025

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

250624


(Time, Rx2, Rx3)
Benchmark: LINDA

RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

Rx2/INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

Rx3/BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)

SKILL WORK
Rest, stretch, recover.
————————
INTENDED STIMULUS
15:00-30:00.
Unbroken deadlifts.
Bench presses in 1-2 sets.
Squat cleans in less than 1:30; touch-and-go reps or quick singles.
June CAP benchmark; retest from 230410.

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1st29:09 Rx3Jacob W Tue, Jun 24, 2025
2nd20:38 Sandie Tue, Jun 24, 2025
3rd21:49 Rebekah L Tue, Jun 24, 2025

Jacob W29:09 Rx3
185# DL, 95# bench, 85# front squat (no squat clean)
Sandie20:38
#85 DL #55 Bench #35 SQ Cleans
Rebekah L21:49
Bench press was the easiest part for me 🤷🏻‍♀️ 155 DL, 105 squat cleans, 105 bench press
Stacey26:27
135# DL, 75# bench, 105# cleans. DESTROYED ☠️
Dasha29:45
115# DLs, 85# bench, 65# cleans (worked in with Halley!💜)
Robyn S??? Rx3
#85 DL #55 BP #35 squat cleans. Stacey killed it today!
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Matthew Smith


5 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

Loren Schneider


3 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

Claudia S


a year 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


2 years 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

Kris Janssen


2 years 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