WOD Blog
 | Wed, Jun 4 2025 |  |
 | Gymversary: Mauricio(5) |
| Wednesday 4 June 2025 | Warm Up Wednesday 4 June 2025 |
Wednesday 4 June 2025 (Time, Rx2, Rx3) The Way Home Famous Families 5K & Fun Run is ALMOST HERE: Saturday, June 14th! Register at the link below to support a great cause and a member of our DCF Fit Fam, Rees! https://runsignup.com/Race/GA/Dawsonville/TheWayHomeFamous5kAndFunRun 7 rounds for time: 10 Deadlift (165/225 | 115/185 | 95/135) 10 Box Jumps (20/24 | 16/ 20) 400 M Run (300 M run)
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| 1st | 24:11 Rx | Kelley M Wed, Jun 4, 2025 | | 2nd | 31:22 Rx | Léa Wed, Jun 4, 2025 | | 3rd | 32:00 Rx | Samantha Sy Wed, Jun 4, 2025 | | 1st | 23:12 Rx | John B Wed, Jun 4, 2025 | | 2nd | 24:49 Rx | Christian L Wed, Jun 4, 2025 | | 3rd | 25:18 Rx | Matthew Wo Wed, Jun 4, 2025 |
| Jacob Br | 28:35 Rx | | | Saba | 32:21 Rx2 | | | Nelson S | 35:00 Rx2 | 225 | | DeVonna | 35:00 | Bike | | Elijah A | 35:00 Rx | | | Silver-Leigh | 22:17 | 200m | | Lauren B | 19:50 | 200m | | Kelley M | 24:11 Rx | | | Nichole | 👸🏻 | scaled | | Phillip A | 22:20 Rx3 | | | Avinash k | 31:25 Rx3 | #165 and 400m Run | | Alberto | 35:00 Rx3 | | | Lindsay R | 23:19 Rx3 | | | Matt A | 28:00 Rx | | | Hannah L | 29:47 Rx3 | | | Lisa K | 31:54 Rx3 | 115#, 16in | | Bill | 😎 | 95#, SU, bike | | Nilsson | 35:00 Rx | 35:49 | | Alex H | 28:05 Rx | | | Léa | 31:22 Rx | | | Noah Ma | 32:49 | Bike | | Kat🕷️ | 34:58 Rx3 | | | Chelsea B | 35 Rx2 | 36:13 145 lb | | Prathap | 35 Rx2 | 38:05 | | Gabriel | 18:32 Rx | | | Amber G | 24:41 Rx | | | Matthew Wo | 25:18 Rx | | | John B | 23:12 Rx | | | Emily M | 26:38 Rx2 | 135 lb/row | | Scott P | 28:10 Rx2 | 205 lb | | Michael Sh | 33 Rx3 | | | Shashank K | 31:11 Rx3 | | | Luke Sy | 32:00 Rx | | | Samantha Sy | 32:00 Rx | | | Brian H | 30:07 | Mod | | Sarah W | 32:14 Rx | 6 rounds | | Norm | 31:37 Rx | | | Christian L | 24:49 Rx | | | Sarah B | 32:14 | 6 rounds | | Charles S | 27:00 | 6 rds, 500 Row | | James z | 20:30 Rx | | | Shashank g | 34:15 Rx2 | 500 Row | | Jason J | 37:06 Rx | 30 cal bike | | Steven L | 29:56 Rx2 | | | Shiva | 29:45 Rx3 | 500 Row | | Elaine J | 25:26 | 22 KB DL, BSU, 320 Row |
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Warm Up Wednesday 4 June 2025 (Time) 200m run 10 Leg Swings/all directions 10 Goodmornings 10 Samson Lunges 10 Cossack Squats Banded Hamstring stretches 10 Glute Bridges 10 barbell Goodmornings 5 Tempo Deadlifts 5 Deadlifts @ ~40–50% 3 Deadlifts @ ~60–70% 3 Deadlifts @ WOD wt 6 Step-ups 3 Box Jumps
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