WOD Blog

Wed, Apr 3 2024

Wednesday 3 April 2024Warm Up Wednesday 3 April 2024

Wednesday 3 April 2024


(Time, Rx2, Rx3)
Murph's Baby

6 rds of:
300 m run (RX3 200m run)
20 Push ups | 15 | 15 elevated Push up
20 Wallballs 20/14 | 15 | 15 @ 10/14

-smash pecs 1:00/side with lacrosse ball
THEN:

COOL DOWN TABATA: (:20//:10)
*athlete choice: active stretch or static holds*

L spiderman stretch, R spiderman stretch
L twisted cross, R twisted cross
L pigeon pose, R pigeon pose
L warrior stretch, R warrior stretch
L saddle stretch, R saddle stretch (seated V, hinging toward each leg)
L doorway pec stretch, R doorway pec stretch

0% 0%

1st18:59 Rx2Kelley M Wed, Apr 3, 2024
2nd22:20 Rx3Erin B Wed, Apr 3, 2024
3rd22:27 Rx3DeVonna Wed, Apr 3, 2024
1st20:22 RxChristian L Wed, Apr 3, 2024
2nd22:38 RxMatthew Wo Wed, Apr 3, 2024
3rd25:00 RxSteven L Wed, Apr 3, 2024

Steven T21:51 Rx3
Erin B22:20 Rx3
W/ 300 m run
Prathap31: 15 Rx2
Phillip A27:27 Rx2
Misty T26:28 Rx3
Shashank K27:25 Rx3
Kelley M18:59 Rx2
Lindsay R20:06
mod, 30#, 300M
Lynn S21:51
scaled
Kristie W22:07 Rx3
mod, 20WBs 20 pu
Nilsson27:07 Rx
Léa20:00
Mod
Amanda Lo28:50
Mod
Rees19:29 Rx3
Jake L20:30 Rx3
PU
Bill23:50
Mod
Justin C28:19 Rx
Charles S22:54 Rx2
20#
Brian H22:48 Rx3
16#
Thanmayee18:25
mod
Suresh19:53 Rx3
Sarah B24:09 Rx3
Matthew Wo22:38 Rx
Shashank g23:09 Rx3
DeVonna22:27 Rx3
Elijah A25:24 Rx
Steven L25:00 Rx
Christian L20:22 Rx
Hannah L20:50 Rx3
Uday17:17 Rx2
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

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

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