WOD Blog

Mon, Jan 31 2022

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Monday 31 January 2022HIIT-Fit 31 January 2022

Monday 31 January 2022


(Time, Rx2, Rx3)
Weightlifting:
EMOM 6minutes
4 Paused Front Squats @80-85% of 4RM
1 sec pause at the bottom
Explosive ascent

RX 2: As written

RX 3:
2 reps @ascending

THEN:

2 rounds
25 Deadlift 225/155 lbs
25 HSPU
50 Wall ball 14/10lbs 10-9'

15 minute time cap

RX 2:
2 rounds
25 Deadlift @185/125
15 HSPU or 25 Piked hspu
40 Wall ball @14/10 lbs 10-9'

RX 3:
2 rounds
15-25 Deadlift @Moderate
25 DB Z press @Light
30-50 Wall ball @Light

0% 0%

1st7:49 Rx3Erin B Mon, Jan 31, 2022
2nd9:00 Rx3Nichole Mon, Jan 31, 2022
3rd9:56 Rx3Kenia Mon, Jan 31, 2022
1st14:54 RxLuke Sy Mon, Jan 31, 2022
2nd15:00 RxJohn B Mon, Jan 31, 2022
3rd9:49 Rx2Dylan Wa Mon, Jan 31, 2022

DeVonna13:36 Rx3
Chris G12:02 Rx2
Pike
Megan L12:46 Rx2
Hspu
Nichole9:00 Rx3
Mauricio11:25 Rx3
Eric D11:55 Rx2
Pike
Dylan Wa9:49 Rx2
2mat
Jenica9:00 Rx3
Autumn11:57 Rx2
hspu
Kristie W10:56 Rx3
Michelle M10:49 Rx3
Michael M12:53 Rx3
Chip12:55 Rx3
Lynn S14:20 Rx3
Kyle r11:07 Rx2
Pike
Redj14:49 Rx3
Skye12:03 Rx3
Kelley P10:59 Rx3
Hspu
Melanie10:20 Rx2
2 mats
Bill15:00 Rx3
Savannah P15:00 Rx3
Adam D13:14 Rx2
2 mats
Silver-Leigh12:42 Rx3
Malissa10:28 Rx3
Sam Re11:10 Rx
Caitlyn10:43 Rx2
Nilsson14:57 Rx2
Luke D12:09 Rx3
Ben Bar12:49 Rx2
Brian H11:00 Rx3
John B15:00 Rx
Alex L12:40 Rx3
Charlie E10:37 Rx3
Kristine7:37 Rx3
Tiffany B6:49 Rx3
grant b11:25 Rx2
Molly O9:29 Rx3
Tyler s12:14 Rx3
Nick N11:18 Rx2
Erin B7:49 Rx3
Joseph B9:43 Rx3
Matt S8:30 Rx3
Luke Sy14:54 Rx
Andrea R10:20 Rx3
Tobie14:58 Rx
Ivan15:00 Rx
Hillary12:05 Rx2
Charles S14:40 Rx2
Shelli A10:57 Rx2
Alice10:46 Rx3
Jacob Bu11:48 Rx3
Amy S9:38 Rx3
William K15:00 Rx
Emily K12:23 Rx
Lynda9:20 Rx3
Caity R10:29 Rx3
75
Narda12:36 Rx3
85
Kenia9:56 Rx3
55
Christopher mi13:00 Rx2
Angel12:35 Rx3
155
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

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.

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


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.