WOD Blog

Fri, Nov 21 2025

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

251121


(Time, Rx2, Rx3)
RX
30-20-10 reps for time:
Thrusters (65/95 lb)
Ring dips

Rx3/INTERMEDIATE
For time:
30-20-10
Thrusters (45/65 lb)
15-10-5
Ring dips

Rx3/BEGINNER
20-15-10 reps for time:
Thrusters (35/45 lb)
Foot-assisted ring dips

SKILL WORK
Pre-workout accessory
3 sets:
:05-:10 ring dip hold, top
:30 rest
:30 squat hold
:30 rest
:05-:10 ring dip hold, bottom
:30 rest
_____________

INTENDED STIMULUS
5:00-10:00.
Thrusters in sets of 10+.
Ring dips in sets of 5+; short rest breaks.
Compounding fatigue from pressing.

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1st11:00 Rx2Angela A Fri, Nov 21, 2025
2nd9:49 Dana F Fri, Nov 21, 2025
3rd12:21 Dasha Fri, Nov 21, 2025
1st10:45 Rx2Greg A Fri, Nov 21, 2025
2nd12:10 Rx2Jacob Fri, Nov 21, 2025

Greg A10:45 Rx2
75#th, all dips PR
Angela A11:00 Rx2
Rx2ish. 45#;30-20-10bench dips
Jacob12:10 Rx2
65# front squat + push press, foot assisted dips. Rx reps
Dana F9:49
25lb, box dips
Dasha12:21
Rx reps; 60# thrusters, foot assisted ring dips
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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