WOD Blog

Wed, Nov 16 2022

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Wednesday 16 November 2022Warm Up Wednesday 16 November 2022HIIT-Fit 16 November 2022

Wednesday 16 November 2022


(Time, Rx2, Rx3)
5x4 @ 80-85%
Deadlift*
*Base percentages off 2-Rep Heavy.


3 ROUNDS FOR TIME
400m Run
21 sumo deadlift high pulls 75/55
2 rope climbs

Rx2: 1/2 rope climbs
Rx3: 45/35 / 1 plank pulls and 2 J hooks

0% 0%

1st16:25 RxSamantha Sy Wed, Nov 16, 2022
2nd13:30 Rx3Léa Wed, Nov 16, 2022
3rd14:00 Rx3Rhonda D Wed, Nov 16, 2022
1st9:57 RxJohn B Wed, Nov 16, 2022
2nd12:32 RxLuke Sy Wed, Nov 16, 2022
3rd13:52 RxNick T Wed, Nov 16, 2022

Nick T13:52 Rx
Jacob Br15:40 Rx
Lori A14:49 Rx3
Samantha Sy16:25 Rx
Nikki15:00 Rx3
Dan14:00 Rx2
Joshua h15:57 Rx2
Roman16:00 Rx3
Adam D14:04 Rx
Chip16:09 Rx3
Hillary14:34
RX row
Ben S13:49 Rx
Joseph B14:55 Rx
Molly O13:07 Rx3
Paul13:13 Rx3
Jenni14:43 Rx3
Jake L15:26 Rx
Sierra D17:03 Rx3
Amy S20:27 Rx
Josh Br13:47 Rx2
Mandy N13:48 Rx3
Nick N14:04 Rx
Amanda Lo13:32 Rx3
Luke Sy12:32 Rx
John B9:57 Rx
Tobie12:34 Rx
Charles S14:06 Rx
Léa13:30 Rx3
Rhonda D14:00 Rx3
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)


5.0

59 reviews

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

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

Steve reilly


a month 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

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.