WOD Blog

Fri, Jul 11 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

250711


(Time, Rx2, Rx3)
RX
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups

Rx2/INTERMEDIATE
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up

Rx3/BEGINNER
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions

SKILL WORK
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute
____________
INTENDED STIMULUS
7:00-11:00; sub-5:00 for advanced athletes.
High-skill gymnastics movement paired with high box jump-overs.
Minimal interference from the jumps should allow for unbroken sets of muscle-ups for at least the first few rounds.

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1st10:13 Rx3Danielle B Fri, Jul 11, 2025
2nd7:21 Rebekah L Fri, Jul 11, 2025
3rd9:00 Dasha Fri, Jul 11, 2025
1st6:58 Rx2Casey S Fri, Jul 11, 2025

Casey S6:58 Rx2
*Scaled* Ring rows and Ring dips, 30” BJO
Danielle B10:13 Rx3
Plate jumps, banded PUs with knee push ups
Rebekah L7:21
24# box, MU transitions
Dasha9:00
20” jump-overs, 3 banded pull-ups/push-ups
Carly H9:40
20 in box/ 5 MU transitions
Sandie10:54
Banded pull ups knee PU 20 inch box step ups. Pretty sure I did 8 rounds… counting is hard🤣🤣🤣
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

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

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 I

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