WOD Blog
 | Fri, Sep 6 2024 |  |
| Friday 6 September 2024 | Warm Up Friday 6 September 2024 | Burpee Challenge |
Friday 6 September 2024 (Time, Rx2, Rx3) ◾Burpee Challenge: By the end of this week, complete 30 burpees for time AND check done on the challenge tab each day you do 30! ◾Body Fat Test: September 14th, 8-11am. Sign up @ https://campsite.bio/dawsoncrossfit ◾September Community Event: We're going to cheer on our DCF teams @ CrossFit Dahlonega on September 21 7:30am-3:30pm! Complex: 4 sets :90 rest Snatch grip lift off Hang lift off Hang high pull High hang pwr snatch 8 rds of: 8 Hang Power Snatch 75/115 | 65/95 | 45/75 16 2-tap Russian Twists 25/35 | 15/25 | 10/15 4 Wall Walks | Half Wall Walks | Evel. Inchworms
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| 1st | 21:31 Rx | Samantha Sy Fri, Sep 6, 2024 | | 2nd | 17:05 Rx2 | Nichole Fri, Sep 6, 2024 | | 3rd | 20:25 Rx2 | Kelley M Fri, Sep 6, 2024 | | 1st | 20:29 Rx | Luke Sy Fri, Sep 6, 2024 | | 2nd | 23:39 Rx | Charles S Fri, Sep 6, 2024 | | 3rd | 24:23 Rx | Christian L Fri, Sep 6, 2024 |
| DeVonna | 18:09 Rx3 | | | Gretchen | 17:31 Rx3 | | | Dan | 16:32 Rx3 | | | Brittany Sm | 22:48 Rx | | | Jacob Br | 25:40 Rx | | | Nick T | 25:00 Rx | | | Nichole | 17:05 Rx2 | Full WW | | Mauricio | 22:31 Rx3 | | | Saba | 19:36 Rx3 | | | Jack Y | 25:36 Rx2 | | | Kelley M | 20:25 Rx2 | Full WW | | David G | 25:00 Rx3 | | | Prathap | 23:58 Rx2 | | | Scott P | 24:36 Rx2 | Full WW | | Léa | 16:02 | HS hold + WW, Sit-ups | | Erin B | 15:35 | HS hold | | Misty T | 21:22 Rx3 | | | Christian L | 24:23 Rx | | | Samantha Sy | 21:31 Rx | | | Luke Sy | 20:29 Rx | | | Gabriel | 22:23 Rx2 | 5 rnds 115/35#/WW | | Amber G | 20:21 Rx | | | Caleb | 19:55 Rx | | | Courtney Sp | 19:42 Rx3 | 1/2 WW | | Charles S | 23:39 Rx | | | Tori | 25:00 Rx3 | | | Hillary | 23:38 Rx2 | 25#/WW |
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Warm Up Friday 6 September 2024 (Time) 100m run 5 inchworms 8 twisted cross 4/4 thoracic twists 5 seal to down dog 100m run w small plates: 8 each: I’s, Y’s, reverse flys 8 prone press 16 piked shoulder taps Foam roll: t-spine, lats, triceps, delts Thoracic twists w foam roller 8 no wt Russian twists 8 Russian twists 3 plank to down dog 3 partial wall walks 2 half wall walks 1 wall walk 3-5 reps each: Snatch grip deadlift - set up Snatch grip lift off - patience with the elbows Hang high pull - speed through the middle Hang muscle snatch - strong turn over BTN push jerks - punch the sky Hang power snatch - put it all together Complex: 1 rep each Snatch grip lift off Hang snatch lift off Hang high pull High hang power snatch
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Burpee Challenge Sep 1, 2024 - Sep 30, 2024 (30 Days)  Complete 30 Burpees everyday for the month of September
| Kim M | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Phillip A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rees | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Samantha Sy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Léa | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Luke Sy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jacob Br | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Caleb | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Scott P | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jack Y | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Bill | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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