WOD Blog
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| Friday 20 September 2024 | Warm Up Friday 20 September 2024 | Burpee Challenge |
Friday 20 September 2024 (Time, Rx2, Rx3) *Barbell Massacre @ CrossFit Dahlonega is TOMORROW from 8am-3:30pm. Drop in for a bit after the 9am WOD or stay all day to cheer on our 3 DCF teams! Skill: 6 sets for quality, every :90 Drop snatch Overhead squat (2.3.X.1) High hang snatch Overhead squat (2.3.X.1) 5 rounds of: 8 High Hang Full Snatch 55/75 | 45/ 65 | Bar 10 pull ups | ring rows 12 Box jump 20/24 | 16/20 Q of the Day: Would you rather: only be able to shout when speaking OR only be able to whisper?
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| 1st | 10:21 Rx | Nichole Fri, Sep 20, 2024 | | 2nd | 7:30 Rx3 | Charity Fri, Sep 20, 2024 | | 3rd | 12:09 Rx3 | DeVonna Fri, Sep 20, 2024 | | 1st | 10:21 Rx | Matt A Fri, Sep 20, 2024 | | 2nd | 11:17 Rx | Luke Sy Fri, Sep 20, 2024 | | 3rd | 12:53 Rx | Charles S Fri, Sep 20, 2024 |
| DeVonna | 12:09 Rx3 | | | Dan | 11:46 Rx3 | | | Shashank g | 18:10 Rx | | | Mauricio | 14:23 Rx3 | | | Jack Y | 20:00 Rx2 | | | David G | 15:45 | Pwr snatch | | Ryan S | 20:00 Rx | | | Nichole | 10:21 Rx | | | Prathap | 16:43 | scaled | | Norm | 19:04 Rx2 | Pwr snatch + ohs last 2.sets | | Erin B | 12:31 Rx3 | | | Lindsay R | 11:18 | RKBS | | Darcy C | 14:45 | RX2 5 pull-ups | | Viswanath | 16:48 Rx3 | 65/PU / 24in | | Heather A | 15:11 | scaled | | Misty T | 15:14 Rx3 | | | Bill | 9:27 | scaled | | Matt A | 10:21 Rx | | | Léa | 12:25 Rx3 | | | Redj | 13:10 Rx3 | | | Adam D | 13:39 Rx | | | Nilsson | 15:14 Rx | | | Anthony | 16:10 Rx3 | | | Deanna | 9:28 Rx3 | | | Samantha Sy | 😎 | pre-comp flush | | Charles S | 12:53 Rx | | | Luke Sy | 11:17 Rx | | | Kason | 11:57 Rx3 | | | Charity | 7:30 Rx3 | | | Sierra D | 12:21 Rx3 | | | Courtney Sp | 11:58 Rx3 | | | Gabriel | 8:45 Rx | | | Elijah A | 14:06 Rx | |
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Warm Up Friday 20 September 2024 (Time) 100m run 3/3 worlds greatest stretch 4 seal to down dog 4 bootstrappers 6 warrior rotations 100m run 2 sets 8 box step ups > jumping air squats 8 ring rows > 4 scap retracts + 4 strict 8 wall facing squats > 10ft PVC duck walk Thoracic opener / twists Shoulder glides Banded shoulder stretches 3 tuck jump + 5 box jumps 3 kip swings + 5 pull ups 3 snatch deadlifts 3 high hang high pulls 3 high hang muscle snatch 3 snatch push unders 3 over head squats 3 sotts press
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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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