WOD Blog

Thu, Oct 10 2024

Happy Birthday: Lynn B
Thursday 10 October 2024OH SQUAT MAX Thursday 10 October 2024Warm Up Thursday Oct 10 2024

Thursday 10 October 2024


(Time, Rx2, Rx3)
20 mins to find One Rep Max Overhead Squat
Goal: 110% of snatch goal

Rx3: 5 reps every 2:00

Suggested rhythm
Min 1-5: 5 reps each set @ 40-60%
Min 6-10: 2–3 reps each set @ 60-75%
Min 11-15: 1-2 reps @ 80-95%
Min 16-20: 1 rep (2-3 sets)

21-15-9
Wallballs 14/20 | 10/14
Russian Kettlebell Swings 53/35 | 35/53 | 26/35
-5 20’ Shuttle Runs on the dash (down, back = 1 rep)

0% 0%

1st5:20 RxSarah B Thu, Oct 10, 2024
2nd5:23 RxSaba Thu, Oct 10, 2024
3rd5:12 Rx2DeVonna Thu, Oct 10, 2024
1st3:57 RxJacob Br Thu, Oct 10, 2024
2nd4:11 RxMatt A Thu, Oct 10, 2024
3rd4:32 RxMatthew Wo Thu, Oct 10, 2024

Jacob Br3:57 Rx
Shashank g5:49 Rx2
DeVonna5:12 Rx2
Nick T3:58 Rx2
scaled
Dan4:56 Rx
Gretchen5:13 Rx3
Brittany Sm3:56 Rx
Noelle5:10 Rx3
Cody P4:56 Rx3
Jack Y5:42 Rx
Saba5:23 Rx
Ryan S5:00 Rx
Norm4:37 Rx
Shiva4:50 Rx2
Navaneetha6:27 Rx3
apurva s5:10 Rx3
Matt A4:11 Rx
70#
Viswanath5:55 Rx
Sam ra5:17 Rx
Bill7:35
scaled/bike
Shashank K6:45 Rx3
Avinash k5:35 Rx2
Samantha Sy5:23
mod
Amber G3:41 Rx
Anthony6:00 Rx2
Jim7:10 Rx3
Hannah L4:38 Rx3
Jake L5:04 Rx
Tim G4:51 Rx
Logan4:58 Rx
Cole D4:54 Rx
Caleb3:46 Rx
Sarah B5:20 Rx
Matthew Wo4:32 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

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

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.