WOD Blog

Wed, Jun 15 2022

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Wednesday 15 June 2022Warm Up Wednesday 15 June 2022HIIT-Fit 15 June 2022

Wednesday 15 June 2022


(Time, Rx+, Rx2, Rx3)
A. Gymnastics (TC: 10 min)
Ring mu
5 unbroken sets
4-6 Ring mu
4-6 Ring dips
Rest as needed between sets

Rx 2
5 Unbroken sets
4-6 Bar MU / jumping bar MU
4-6 Toe Assisted Ring dips

Rx 3
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups

Then...

For time (TC: 20 min)

Rx
30/24 Cal Row
20 CTB
30 Step ups @ 50/35 lbs x 2 (farmer)
20 CTB
30 Step ups @ 50/35 lbs x 2 (front rack)
20 CTB
30 OH walking lunges @ 50/35 lbs x 2
30/24 Cal Row

Rx+
30 C2B across the WOD

Rx 2
Modify C2Bs for Pull ups and reduce reps as needed
Reduce load of step ups as needed

Rx 3
20/16 Cal Row
20 Assisted Pull Ups
30 Step ups @ Bodyweight
15 Assisted Pull Ups
30 Step ups @ Bodyweight
10 Assisted Pull Ups
50' Walking Lunges @ Bodyweight
20/16 Cal Row

0% 0%

1st14:32 Rx2Nichole Wed, Jun 15, 2022
2nd16:04 Rx3Rhonda D Wed, Jun 15, 2022
3rd17:30 Rx3Léa Wed, Jun 15, 2022
1st15:38 Rx2Dylan Wa Wed, Jun 15, 2022
2nd17:39 Rx2Keith P Wed, Jun 15, 2022
3rd20:00 Rx2Ben Bar Wed, Jun 15, 2022

Chris W15:58 Rx2
Lisa Y15:40 Rx2
Dylan Wa15:38 Rx2
Nichole14:32 Rx2
Matt R13:14 Rx3
Caity R16:11 Rx3
Lara13:04 Rx3
Ben Bar20:00 Rx2
Ivan20:00 Rx2
Keith P17:39 Rx2
James T18:40 Rx2
Kelsey T15:10 Rx2
Ben K16:56 Rx3
Jules20:00 Rx+
Jenni19:38 Rx3
Brian H19:37 Rx3
Tim G16:23 Rx3
Blake14:42 Rx3
Emily K20:00 Rx2
Alex L18:48 Rx2
Nick N16:20 Rx3
Mandy N18:55 Rx2
Melanie16:45 Rx3
Malissa17:16 Rx3
Léa17:30 Rx3
Shelley S18:00 Rx3
Mary Fa0
Open
Kevin b14:30 Rx3
Jennifer A18:50 Rx2
Josh O20:00 Rx2
Angel19:45 Rx3
Kenia18:55 Rx3
Christopher mi20:00 Rx
Rhonda D16:04 Rx3
Charles R20:00 Rx+
Gisela17:48 Rx2
Andrea G19:46 Rx2
Kate D20:00 Rx2
Kim K14:17 Rx3
Lenin20:00 Rx2
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.

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

DeVonna Seabolt


a month 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