WOD Blog

Mon, May 4

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MONDAY 4 MAY 2026WARM UP MONDAY 4 MAY 2026

MONDAY 4 MAY 2026


(Reps, Rx2, Rx3)
EMOM x 10:
1 Back Squat @ 80%+
Tempo: 20x1 (2-second descent / no pause / fast concentric)

'Hornet'
7:00 AMRAP
For Reps:
3-5-7-9-11 ... Strict Handstand Push-Ups
5-8-11-14-17 ... Deadlifts
Score: Total Reps

Goal: 85-110 Reps

Rx: sHSPU | 155/225lb
Rx2: 2in riser or HSPU | 125/185lb
Rx 3: Elevated piked HSPU | 95/135lb or alt

0% 0%

1st77 Rx2Kelley M Mon, May 4, 2026
2nd71 Rx2Lauren B Mon, May 4, 2026
3rd68 Rx2Dawn T Mon, May 4, 2026
1st94 RxJohn B Mon, May 4, 2026
2nd72 RxChristian L Mon, May 4, 2026
3rd48 RxBen Bar Mon, May 4, 2026

Jacob Br42 Rx2
Saba92 Rx3
Db press
Shashank g69 Rx3
Lisa K59 Rx2
2 mats
SHYAMVINOD73 Rx3
Db press
Mauricio102 Rx3
Ben Bar48 Rx
Scott P73 Rx2
205
Jack Y52 Rx3
James â€90 Rx3
Cody P91 Rx3
Navaneetha90 Rx3
Samantha Sy66 Rx2
Kelley M77 Rx2
sHsPU 2inch riser
Sreenath62 Rx3
Dawn T68 Rx2
Léa101 Rx3
Lauren B71 Rx2
Shiva86 Rx3
185
Erin B90 Rx3
Shashank K75 Rx3
Nichole66 Rx2
155lb DL
Rebecca F126 Rx3
Presley87 Rx3
95
Joanna106 Rx3
Penelope128 Rx3
Chelsea B83 Rx3
125
Sam z101 Rx3
Marcus93 Rx3
Anthony62 Rx2
Ben Bag73 Rx3
John B94 Rx
Justin B123 Rx3
RX DL
Lynn B108 Rx3
Cole D65 Rx2
Brian H90
Mod
Prathap86 Rx3
Dee S103 Rx3
RX DL
Nilsson74 Rx2
Christian L72 Rx
Steven L83 Rx2
Alice90 Rx3
Whitney87 Rx3
125# DL
Nelson S85 Rx3
225# DL
Aaron108 Rx3
678-656-6640
Dawson CrossFit
40 Grogan Drive
Dawsonville, GA 30534 (view larger map)


5.0

59 reviews

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.

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

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.

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