WOD Blog

Fri, Jun 17 2022

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Friday 17 June 2022Warm Up Friday 17 June 2022HIIT-Fit 17 June 2022

Friday 17 June 2022


(Time, Rx+, Rx2, Rx3)
A. Weightlifting (TC: 15 min)

Back squat
4 sets
2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min

Rx 3
3-4 x 10 with control descent

Then...

For Time (TC: 12 mins)
22 Deadlifts @ 50% 1RM
66 Double Unders
100 meter Waiters Walk #53/35
16 Deadlifts
48 Double Unders
100 meter Waiters walk
10 Deadlifts
30 Double unders
100 Meter waiters walk

RX + KB #70/53

Rx 2
22 Deadlifts @ 50% 1RM
66 Single Unders w/ every 10 attempt 1-2 DU
100 meter Waiters Walk #35/26
16 Deadlifts
48 Double Unders
100 meter Waiters walk
10 Deadlifts
30 Double unders
100 Meter waiters walk

Rx 3
22 Deadlifts @ 50% 1RM
66 Single Unders
100 meter Waiters Walk @mod wt
16 Deadlifts
48 Single Unders
100 meter Waiters walk
10 Deadlifts
30 Single unders
100 Meter waiters walk

0% 0%

1st11:30 Rx2Nichole Fri, Jun 17, 2022
2nd7:49 Rx3DeVonna Fri, Jun 17, 2022
3rd8:15 Rx3Léa Fri, Jun 17, 2022
1st10:36 Rx+Luke Sy Fri, Jun 17, 2022
2nd12:00 RxBen Bar Fri, Jun 17, 2022
3rd10:44 Rx2Charles S Fri, Jun 17, 2022

Angela C8:10 Rx3
DeVonna7:49 Rx3
Nichole11:30 Rx2
#53
Ben Bar12:00 Rx
Emily K8:05 Rx
Charles S10:44 Rx2
Kelsey T7:02 Rx2
Luke Sy10:36 Rx+
James T7:48 Rx
Gena8:11 Rx3
Nancy J8:43 Rx3
Shelley S9:35 Rx3
Josh O10:09 Rx3
Léa8:15 Rx3
Lynn S9:41 Rx3
Malissa8:41 Rx3
Autumn8:27 Rx3
Chip7:39 Rx3
Noah Ma12:00 Rx2
Alice10:03 Rx3
William K11:15 Rx3
43%,#53, DU
Jenni9:34 Rx3
Rees11:07 Rx3
Ivan11:21 Rx+
Alex L10:44 Rx
Kevin b9:56 Rx3
Lenin8:30 Rx3
Camila10:17 Rx3
Joshua h8:50 Rx3
Kate D7:59 Rx3
Charles R10:29 Rx
Andrea G8:00 Rx3
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)


5.0

59 reviews

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.

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

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

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