WOD Blog
 | Thu, Jun 5 2025 |  |
 | Gymversary: Avalin(6) |
| Thursday 5 June 2025 | Warm Up Thursday 5 June 2025 |
Thursday 5 June 2025 (Rounds, 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 21 AMRAP 12 2xdb Overhead walking lunges (35/50 | 25/35 | Alt weight) 12/16 Push ups (8/10 | Elevated pushups) 12/16 Cal Bike
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| 1st | 7+2 Rx | Nichole Thu, Jun 5, 2025 | | 2nd | 5 Rx | Samantha Sy Thu, Jun 5, 2025 | | 3rd | 6+12 Rx3 | Lisa K Thu, Jun 5, 2025 | | 1st | 5+7 Rx | Luke Sy Thu, Jun 5, 2025 Jacob Br Thu, Jun 5, 2025 | | 2nd | 5+5 Rx | Cole D Thu, Jun 5, 2025 | | 3rd | 4+2 Rx | Nilsson Thu, Jun 5, 2025 |
| Jacob Br | 5+7 Rx | | | Saba | 6+9 Rx3 | FC | | Nelson S | 5+22 Rx3 | | | Luke Sy | 5+7 Rx | | | James †| 4+6 Rx3 | | | Scott P | 6+25 Rx2 | | | Ryan S | 6+4 Rx3 | | | Shiva | 6 Rx3 | | | Nichole | 7+2 Rx | | | Norm | 5+31 Rx2 | | | Tim G | 5 Rx2 | | | Silver-Leigh | 4 Rx3 | | | Alberto | 4 Rx3 | | | Lindsay R | 7+9 | Mod | | Erin B | 6+7 | Mod | | Nilsson | 4+2 Rx | | | Bill | 😎 | mod | | Samantha Sy | 5 Rx | | | Jess | 4+4 Rx3 | | | Chelsea B | 5+14 | mod: FC 35# | | KatðŸ•·ï¸ | 5 Rx3 | | | Ben Bag | 4+12 Rx3 | PUs | | Lisa K | 6+12 Rx3 | 12 PUs | | Prathap | 5+24 Rx2 | | | Adam D | 6+22 Rx3 | 10 PUs | | Alex H | 4+24 Rx2 | | | Charity | 3+12 Rx3 | | | Shashank K | 5+1 Rx3 | | | Gabrielle | 5+8 Rx3 | | | Noah Ma | 5+32 Rx | | | Dakota | 5+20 Rx3 | 20# | | Brandey | 5+24 Rx3 | 20# | | Kenia | 5+29 Rx3 | | | Noemi | 5+27 Rx3 | | | Cole D | 5+5 Rx | | | Chanikya | 5+29 | FC | | Sam ra | 7 Rx3 | 25 | | Shashank g | 5+5 Rx2 | | | Gloria | 5+24 Rx3 | | | Elaine J | 3+24 | Mod | | Jason J | 4 Rx3 | | | Jesus | 6+3 Rx2 | | | Hema | 5 Rx3 | | | Joe W | 4+36 Rx3 | | | Avinash s | 5 Rx3 | | | Avinash k | 5+24 Rx3 | |
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Warm Up Thursday 5 June 2025 (Time) 2 Rounds: 30 sec Bike (easy pace) 10 Air Squats 10 Shoulder Taps 10 Alternating Lunges (bodyweight) 5 Inch Worms + Push-Ups Banded Shoulder Pass-Throughs x 10 Wall Slides or PVC Shoulder Circles x 10 Scap Push-Ups x 10 3 push ups | Elev PU World’s Greatest Stretch - 30s/side Monster Walks x 10/side Thread the Needle x 5/side T-Spine Openers 6 Reverse Lunges with DBs (not overhead) 6 DB OH Lunges (light weight) Primer Round – 1 Mini Round 4 OH DB Lunges 4 Push-Ups 8 Cal Bike (or 30s spin at WOD pace)
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