WOD Blog

Wed, Sep 20 2023

Wednesday 20 September 2023Warm Up Wednesday 20 September 2023HIIT-Fit 20 September 2023

Wednesday 20 September 2023


(Time, Rx2, Rx3)
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.

RX
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.


RX2
3 rounds for time with a partner:
40 Toes to Eyes
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

RX3
3 rounds for time with a partner:
30 hanging knee raises
12 Elevated inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

Cool-down - each side for :90 of:
- Thread the needle
- Lizard (:90) into hamstring sit back (:90)
- Twisted cross

0% 0%

1st10:01 RxSamantha Sy Wed, Sep 20, 2023
2nd12:12 Rx2Erin B Wed, Sep 20, 2023
3rd8:01 Rx3Kenia Wed, Sep 20, 2023
1st7:54 RxLuke Sy Wed, Sep 20, 2023
John B Wed, Sep 20, 2023
2nd8:40 RxMason M Wed, Sep 20, 2023
3rd9:07 RxBen Bar Wed, Sep 20, 2023

Jacob Br11:32 Rx
Angela C11:25 Rx3
Phillip A11:38 Rx2
Nick T11:32 Rx2
Jenni11:25 Rx3
Samantha Sy10:01 Rx
Norm10:01 Rx
Erin B12:12 Rx2
Skye12:12 Rx2
Shelley S8:40 Rx2
Léa8:44
scaled
Bill10:01
scaled
Mason M8:40 Rx
Ben Bar9:07 Rx
Autumn7:55 Rx2
Natalie M3:17 Rx3
Darcy C7:55 Rx2
Ben S10:32 Rx
Nilsson10:32 Rx
John B7:54 Rx
Luke Sy7:54 Rx
Prathap9:39 Rx2
Shashank g9:39 Rx2
Brian H11:43 Rx
Becky11:43 Rx3
Tim G9:43 Rx
Rees9:43 Rx3
grant b0
Open
Hillary11:44 Rx
Uday9:39 Rx2
Amanda Lo11:44 Rx
Shane K11:20 Rx2
Kenia8:01 Rx3
Angel8:01 Rx2
Sam ra11:20 Rx
Jules8:36 Rx
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)

5.0

59 reviews

DeVonna Seabolt


2 weeks 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

Gabriel Lowery


a year 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

Steve reilly


4 weeks 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 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