WOD Blog

Wed, Nov 16 2022

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Wednesday 16 November 2022Warm Up Wednesday 16 November 2022HIIT-Fit 16 November 2022

Wednesday 16 November 2022


(Time, Rx2, Rx3)
5x4 @ 80-85%
Deadlift*
*Base percentages off 2-Rep Heavy.


3 ROUNDS FOR TIME
400m Run
21 sumo deadlift high pulls 75/55
2 rope climbs

Rx2: 1/2 rope climbs
Rx3: 45/35 / 1 plank pulls and 2 J hooks

0% 0%

1st16:25 RxSamantha Bu Wed, Nov 16, 2022
2nd13:30 Rx3Léa Wed, Nov 16, 2022
3rd14:00 Rx3Rhonda D Wed, Nov 16, 2022
1st9:57 RxJohn B Wed, Nov 16, 2022
2nd12:32 RxLuke Sy Wed, Nov 16, 2022
3rd13:52 RxNick T Wed, Nov 16, 2022

Nick T13:52 Rx
Jacob Br15:40 Rx
Lori A14:49 Rx3
Samantha Bu16:25 Rx
Nikki15:00 Rx3
Dan14:00 Rx2
Joshua h15:57 Rx2
Roman16:00 Rx3
Adam D14:04 Rx
Chip16:09 Rx3
Hillary14:34
RX row
Ben S13:49 Rx
Joseph B14:55 Rx
Molly O13:07 Rx3
Paul13:13 Rx3
Jenni14:43 Rx3
Jake L15:26 Rx
Sierra17:03 Rx3
Amy S20:27 Rx
Josh Br13:47 Rx2
Mandy N13:48 Rx3
Nick N14:04 Rx
Amanda Lo13:32 Rx3
Luke Sy12:32 Rx
John B9:57 Rx
Tobie12:34 Rx
Charles S14:06 Rx
Léa13:30 Rx3
Rhonda D14:00 Rx3
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)


5.0

54 reviews

Norm Leonard


2 years ago

Update 11/22/2023: Ownership changed a while back, but the Sweats are still around, and the gym still feels welcoming and safe. The management and coaches are wonderful, leading a strong, open community. My original review of Dawson CrossFit: Ch

Cameron Neal


a year ago

Stop looking at other gyms. This box is where you need to go. All the coaches are knowledgeable, professional, and care deeply about each member. Each class feels more like a family than any other place you’ll go. CrossFit will change your phy

Gabriel Lowery


10 months ago

Dawson Crossfit is the only true crossfit 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 the

Dylan Wahlstrom


a year ago

I can't say enough good things about Dawson CrossFit! 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. O

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