WOD Blog

Wed, Jan 5 2022

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Wednesday 5 January 2022HIIT-Fit 5 January 2022

Wednesday 5 January 2022


(Time, Rx2, Rx3)
Weightlifting: 5 Sets Time Cap 12 minutes
8 Close grip bench press @ Tempo 3-2-X-0
8 strict chin ups

RX 2: 8 Close grip bench press @ Tempo 3-2-X-0
8 Strict chin ups, banded if necessary (stick to the volume) substitute bar for band

RX 3: 8 Bench press @ light to controllable 8 Supinated Body rows

THEN: 20 minute Cap
RX:
5 rounds for time
10 DB box step up overs @2x50/35lbs - 24/20'
20 Hand release push-ups
30 Deadlifts @ 155/105 lbs

RX 2:
5 rounds for time
10 DB box step up overs @2x35/25lbs - 24/20'
15-20 Hand release push-ups
20 deadlifts @135/95 lbs

Rx 3:
4-5 rounds for time
10 DB plate step up overs @1x 25/15 -20/16”
10-15 Hand elevated push-ups
20 Deadlifts @light

0% 0%

1st12:51 Rx2Nichole Wed, Jan 5, 2022
1st19:21 RxJohn B Wed, Jan 5, 2022
2nd20:00 RxJustin B Wed, Jan 5, 2022
3rd18:47 Rx2Ben Bar Wed, Jan 5, 2022

Nichole12:51 Rx2
Dave15:11
20
Sydney N10:15 Rx
Mackenzie10:51
15/single db
David N10:30
Rx2
Jenica13:56 Rx3
Andrew b15:00
15
Paige b15:01
10/single db
Autumn14:26 Rx2
Chip17:26 Rx3
Justin Fe18:19 Rx2
Redj17:11 Rx3
Silver-Leigh17:48 Rx2
Skye12:00 Rx3
4 rds
Andrea C15:40 Rx2
Sierra D19:48 Rx3
95# / 25#
Bill9:48
Mod
Malissa17:54 Rx3
Adam D18:04 Rx3
Dylan D19:46 Rx3
Jeffrey D19:14 Rx3
Eric D18:20
Mod
Blake16:41 Rx3
Tim G17:53 Rx3
Ben S14:48 Rx2
J.P.13:55 Rx2
Ben K14:40 Rx3
Todd14:10 Rx3
Sam Re17:53 Rx
Nilsson28:15 Rx2
Brian H17:24
mod
Ben Bar18:47 Rx2
Kristine10:52 Rx3
Josh Br12:04 Rx3
Alex L19:18 Rx2
Nancy J14:01
mod
Joseph B16:06 Rx2
Jennifer A16:22 Rx
4 rds
Megan L16:08 Rx2
Charlie E14:21 Rx3
Mandy N8:40 Rx3
3 rds
Emily K18:57 Rx
Andrea R15:10 Rx3
Tobie20:00 Rx
4 rounds
Emma E16:30 Rx3
Narda15:13 Rx3
Justin B20:00 Rx
4 + 25
Shelli A19:20 Rx
4 rounds
Kim K15:07 Rx3
Ken19:47 Rx3
6 rounds
John B19:21 Rx
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

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.

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.

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

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