WOD Blog

Fri, Jan 7 2022

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Friday 7 January 2022HIIT-Fit 7 January 2022

Friday 7 January 2022


(Rounds, Rx+, Rx2, Rx3)
Weightlifting: Snatch Complex
10 minutes to build to a heavy complex
Complex: 3 SG Deadlift - 1 Hang Snatch - 1 Snatch. (Full snatch)

RX 2: As written

RX 3: Snatch Deadlift + Hang Power Snatch
2 reps each

THEN: OPEN 14-4
AMRAP 14
60 calorie Row
50 Toes-to-Bar
40 Wall Ball 20/14 lbs
30 Cleans 135/95 lbs
20 Ring Muscle-Ups

RX 2:
50 calorie Row
40 Toes-to-Eye Level
30 Wall Ball 20/14 lbs
20 Cleans 115/75 lbs
10 Box muscle ups OR 10 Chest to Bar + 10 Ring dips

RX 3:
40 calorie Row
30 Hanging Knee Raise
20 Wall Ball 20/14 lbs
10 Cleans @Light Moderate lbs
15 Ring Rows + 15 Feet on Box Ring dips

0% 0%

1st1+38 Rx3Alice Fri, Jan 7, 2022
2nd1 + 30 Rx3DeVonna Fri, Jan 7, 2022
3rd1+25 Rx3Erin B Fri, Jan 7, 2022
1st0+185 RxLuke Sy Fri, Jan 7, 2022
2nd0+182 RxJohn B Fri, Jan 7, 2022
3rd0+163 RxBen Bar Fri, Jan 7, 2022

DeVonna1 + 30 Rx3
Dave1 + 40 Rx3
Mauricio1 + 45 Rx3
Sydney N1 + 28 Rx3
David N1 + 43 Rx2
95
Andrew b1 + 32 Rx3
Paige b1 + 16 Rx3
Eric D1 +2 Rx2
Jenica1 + 3 Rx3
Sierra D1 + 54 Rx3
Silver-Leigh1 + 2 Rx2
Natalie M1 + 24 Rx3
Megan L1 + 34 Rx3
Mela1 + 26 Rx3
Sam Re0 + 180 Rx
Nancy J1 + 8 Rx3
Blake0 + 140 Rx2
Kelley P1 + 13 Rx2
J.P.0 + 180 Rx
Ben S0 + 165 Rx
Ben Bar0+163 Rx
Erin B1+25 Rx3
Rhonda D0+120 Rx3
John B0+182 Rx
Brian H0+146 Rx2
Alex L0+144 Rx2
Alice1+38 Rx3
Charlie E0+143 Rx2
Joseph B1+92 Rx3
Nick N1+72 Rx2
Emily K0+181 Rx
Mandy N0+143 Rx2
Tiffany B1+52 Rx2
Nicole N1+85 Rx3
Luke Sy0+185 Rx
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)


5.0

59 reviews

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.

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.

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

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