WOD Blog

Mon, Dec 27 2021

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Monday 27 December 2021HIIT-Fit 27 December 2021Other Results

Monday 27 December 2021


(Time)
Strength: Back Squat 15 Minutes to build to a Hvy 1-3 rep (may not be a max)
5-4-3-2-1+
(Beginner 6 sets of 4 same weight, focus on technique)

Then:
For Time (10 minute cap) Goal is 8:00.
15 – 12 – 9
Back Squat RX: #155 / 110 Int:(95/65) Beg:(75/55)

30-24-18 RKBS RX #70 / 53 Int: (53/35) Beg: (35/26)

Ex: 15 Back Squats / 30 RKBS,

Select weight that allows you to complete reps in two to three sets.

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1st5:11 RxNichole Mon, Dec 27, 2021
2nd7:31 RxSamantha Sy Mon, Dec 27, 2021
3rd6:36 Kenia Mon, Dec 27, 2021
1st6:50 RxAngel Mon, Dec 27, 2021
2nd6:54 RxCharles S Mon, Dec 27, 2021
3rd6:00 Chip Mon, Dec 27, 2021

DeVonna7:42
Intermediate
Peter Mundorff5:58
Mod
Dave6:57 Rx
Sydney N4:48 Rx
Silver-Leigh5:49
INT
Nichole5:11 Rx
Jami5:23
INT/beg
Justin Fe6:54
135
Chip6:00
INT
David N4:44
95
Skye4:57
Mod
Melanie4:26
INT
Bill5:40
Beg
Megan Coh4:36
INT/beg
Caitlyn6:00 Rx
Adam D5:21
Int
grant b4:45 Rx
Codey4:10 Rx
Joseph B4:40
Int.
Tiffany B5:55 Rx
Graham5:03
135
Mela5:20
Scaled
Sam Re4:10 Rx
April6:11
Beginner
Tobie3:56 Rx
Amanda Lo8:27 Rx
Ashley P7:08 Rx
Emma E6:50
55
Samantha Sy7:31 Rx
Jacob Bu8:08
Rxf
Charles S6:54 Rx
Shelli A5:20 Rx
Hillary6:56
40
Kate D4:50 Rx
205
Andrea G8:24 Rx
Kenia6:36
INT
Gerson5:30
Beg
Angel6:50 Rx
Samuel10:00
Beg
Lenin8:09
INT
Gisela8:20
INT
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)

5.0

59 reviews

DeVonna Seabolt


2 months ago

At 50 I no longer recognized my body. Hoping for a little change, I went to my first workout. I loved it. Six-plus years later, I'm still going, sometimes just to see some of my favorite people. And still even when I hate it, I love it! Best

Lisa Kent


a year ago

The first morning I walked in for a trial work out I felt welcomed into this community. The coaches and members are kind and helpful! Everyone takes the time to introduce themselves and give encouragement. The instruction from the coaches is v

Steve reilly


2 months ago

Dropped in today for a workout, super nice staff and members. Instruction was clear and concise. Equipment and area was clean. If you’re in the area looking for a great workout would highly recommend.

Gabriel Lowery


a year ago

Dawson [fitness] is the only true [fitness] gym in the Dahlonega/Dawsonville area. I appreciate it because I don’t feel like I’m going to some church meet up and the workouts are always challenging in some way. I’ve learned more here from t

Dylan Wahlstrom


2 years ago

I can't say enough good things about Dawson [fitness]! From the moment I walked in the door, I knew I had found something special. The coaches are incredibly knowledgeable, supportive, and truly invested in helping you reach your fitness goals.