WOD Blog

Mon, Aug 21 2023

Monday 21 August 2023Warm Up Monday 21 August 2023HIIT-Fit 21 August 2023

Monday 21 August 2023


(Time, Rx2, Rx3)
Strength: Back Squats 4 x 5 increasing weight by 5% each set. Start at 65 - 70%

Workout
RX

4 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

RX2

4 rounds for time with a partner:
400-m run
30 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.

RX3
4 rounds for time with a partner:
300-m run
40 air squats
– Run together and break up the squats as needed.

Individual: accomplish half the squats. Capture time to accomplish SL squat and rest that time before next run and add to end of last round.

100% 0%

1st17:48 RxNichole Mon, Aug 21, 2023
2nd15:27 Rx2Erin B Mon, Aug 21, 2023
3rd20:00 Rx2Samantha Sy Mon, Aug 21, 2023
1st15:21 RxMason M Mon, Aug 21, 2023
Ben Bar Mon, Aug 21, 2023
2nd16:10 RxNick T Mon, Aug 21, 2023
3rd20:00 RxNilsson Mon, Aug 21, 2023
Tim G Mon, Aug 21, 2023

Nick T16:10 Rx
DeVonna13:00 Rx3
Jules17:42 Rx
Samantha Sy20:00 Rx2
Ben Bar15:21 Rx
Mason M15:21 Rx
Nikki13:00 Rx3
Phillip A20:00 Rx2
Jacob Br16:10 Rx2
Ryan S19:34 Rx2
Clay19:28 Rx2
Taylor P19:28 Rx3
Nichole17:48 Rx
Scott P19:34 Rx2
Kelley P12:46 Rx2
Norm12:46 Rx2
Steven T19:55 Rx3
24 inch box
Skye19:55 Rx3
24 inch box
Molly O13:52 Rx2
Adam D13:52 Rx2
Michelle M16:00 Rx3
Row
Michael M16:00 Rx3
Row
Natalie M16:46 Rx3
Walk/bike
Tim G20:00 Rx
Kristie W15:45 Rx3
400m
Nilsson20:00 Rx
Rees15:11 Rx3
Josh Br13:20 Rx3
Brian H15:11 Rx3
Hillary14:05 Rx3
Darcy C15:46 Rx2
Mandy N17:41 Rx2
Erin B15:27 Rx2
Amanda Lo17:41 Rx2
Tobie13:59
Back squats
Shelli A17:30 Rx
Charles S16:00 Rx2
Kristine17:30 Rx2
Justin C16:00 Rx2
John B13:59 Rx2
Kate D14:39 Rx
Olivia D17:20 Rx2
Shashank g16:05 Rx2
Angel17:47 Rx2
Elijah A17:47 Rx2
Prom pistol
Jennifer A14:39 Rx
Sam ra16:05 Rx2
Uday16:05 Rx2
Nirup18:17 Rx3
Amy SOpen
scaled
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)

5.0

59 reviews

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


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.

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