WOD Blog

Sat, Aug 17 2024

Happy Birthday: Connor H
Saturday 17 AugustWarm-up 17 August

Saturday 17 August


(Reps, Rx2, Rx3)
A twist on Barbell Massacre 9.1:
Save the Date (Sept 21) to gather at CrossFit Dahlonega to cheer for our DCF teams!

On a 90 second clock partner A completes a 12/15 calorie row and then finishes the time with max wallballs, while Partner B rests. At the end of 90 seconds, partner B performs the row and max wallballs while partner A rests. Repeat this pattern with V-ups, DB snatches and sandbag over the shoulder.

Breakdown:

Partner A: 90 seconds to row 12/15 calories and max wallballs (14/20, 10/14, 8/10)

Partner B: 90 seconds to row 12/15 calories and max wallballs (14/20, 10/14, 8/10)

Partner A: 90 seconds to row 12/15 calories and max v-ups (alternating v-ups, straight leg sit-ups)

Partner B: 90 seconds to row 12/15 calories and max v-ups (alternating v-ups, straight leg sit-ups)

Partner A: 90 seconds to row 12/15 calories and max DB snatches (35/50, 25/35, 15/25)

Partner B: 90 seconds to row 12/15 calories and max DB snatches (35/50, 25/35, 15/25)

Partner A: 90 seconds to row 12/15 calories and max sandbag over the shoulder (70/100, 50/70, 30/50)

Partner B: 90 seconds to row 12/15 calories and max sandbag over the shoulder (70/100, 50/70, 30/50)

Repeat for a 24 minute total workout. Score is total reps excluding the row. Row can be subbed for a 200 M run.

0% 0%

1st243 RxNichole Sat, Aug 17, 2024
2nd240 RxSamantha Sy Sat, Aug 17, 2024
3rd120 RxKelley M Sat, Aug 17, 2024
1st264 RxMatthew Wo Sat, Aug 17, 2024
Ben Bar Sat, Aug 17, 2024
Christian L Sat, Aug 17, 2024
2nd240 RxJacob Br Sat, Aug 17, 2024
3rd243 Rx2Steven L Sat, Aug 17, 2024

Samantha Sy240 Rx
Shashank g221 Rx2
Jacob Br240 Rx
Sierra D133 Rx2
Kelley M120 Rx
solo
Christian L264 Rx
DeVonna144 Rx3
Amber G297 Rx
Gabriel297 Rx
Kim K144 Rx3
Nichole243 Rx
Ben Bar264 Rx
Viswanath221 Rx2
Avinash k221 Rx2
Steven L243 Rx2
Matthew Wo264 Rx
William K:) Rx
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

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


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.