WOD Blog
 | Thu, Sep 19 2024 |  |
 | Gymversary: Anthony(2) |
| Thursday 19 September 2024 | Warm up 19 September 2024 | Burpee Challenge |
Thursday 19 September 2024 (Reps, Rx2, Rx3) *Barbell Massacre @ CrossFit Dahlonega is THIS Saturday from 8am-3:30pm. Drop in for a bit after the 9am WOD or stay all day to cheer on our 3 DCF teams! 20 min EMOM (:50 / :10) 1- 50 M Farmer's Carry 35/53 (RX3 25/35) 2- Double under (RX3 SU) 3- Dead Lift (145/205 | 115/165 | Safe wt) 4- GHD situps | Vups | St Leg Situps 5- Rest *Q of the Day: Are there more eyes or legs in the world?
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| 1st | 425 Rx | Kelley M Thu, Sep 19, 2024 | | 2nd | 259 Rx | Léa Thu, Sep 19, 2024 | | 3rd | 178 Rx2 | Evion Thu, Sep 19, 2024 | | 1st | 421 Rx | John B Thu, Sep 19, 2024 | | 2nd | 415 Rx | Christian L Thu, Sep 19, 2024 | | 3rd | 275 Rx | Tim G Thu, Sep 19, 2024 |
| DeVonna | 371 Rx3 | GHD | | Saba | 254 Rx3 | DU | | Jacob Br | Open gym | scaled | | Brittany Sm | Mod | scaled | | Dan | 165 Rx2 | | | Shashank g | 542 Rx3 | | | Jack Y | 148 Rx | | | Ryan S | 100 | MOD | | Norm | 435 Rx3 | RX DL/GHD | | Prathap | 335 Rx2 | | | Scott P | 569 Rx3 | | | Erin B | 508 Rx3 | | | Nilsson | 168 Rx | | | Vinod | :) | scaled | | Ashley Fi | 312 Rx2 | DU, GHD | | Bill | 120 | mod: bike, calf raises | | Lindsay R | 637 Rx3 | GHD | | Avinash k | 572 Rx2 | 53, 165, GHD | | Heather A | 138 Rx2 | Du practice | | Adam D | 167 Rx | | | Jim | ? Rx3 | I (Léa) forgot to ask 😬 | | Anthony | 117 Rx | | | Josh G | 339 Rx3 | | | Sam Re | 362 Rx | | | Max T | 99 Rx | | | Eric S | 400 Rx3 | Rx wt, SU, SLSU | | Léa | 259 Rx | | | Rees | 485 Rx3 | 53/155/GHD | | Jake L | 270 Rx | | | Lynn S | 127 Rx2 | | | Chip | 452 Rx3 | | | Sierra D | 349 Rx3 | GHD/35kb/125DL/singles | | John B | 421 Rx | | | Natalie P | 212 Rx | | | Evion | 178 Rx2 | | | Matthew Wo | 153 Rx | | | Sarah B | 161 Rx2 | | | Kristine | 534 Rx3 | | | Kelley M | 425 Rx | | | Tim G | 275 Rx | | | Christian L | 415 Rx | | | Elijah A | 184 Rx | |
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Warm up 19 September 2024 (Time) Warm up Foam roll during whiteboard time 200m run 8 twisted cross 8 spider man 8 seal to down dog 8 good mornings 8 glute bridges 8 cat/cow Wrist/forearm stretches 6 SL SU 8 alt v up 8 GHD (set up GHD first) :30 post squats 5 PVC DL 5 BB DL Build to WOD weight performing 2-3 reps at each weight 10 SU 10 high SU 10 DU 25M farmer carry 15 DU 3-5 DL 3-5 GHD WOD
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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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