WOD Blog

Mon, May 11

Monday 11 May 2026Warm Up Monday 11 May 2026

Monday 11 May 2026


(Time, Rx2, Rx3)
Weightlifting : Hang Snatch Complex

Every 2:00 x 6 Sets:
1 Hang Snatch + 1 Low Hang Snatch

Start at 75% of 1RM Snatch and build to a heavy for the day across the six sets.

'Pikachu's Thunderbolt'

For Time:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
18/13 Calorie Echo Bike
9 Power Snatches

Score = Sum Total Time
Goals: 2:00-3:00 per Set

Rx: KB @ 53/35lb | Barbell @ 135/95lb
Rx2: 15 KBS | 14/11 Cals | 115/75lb
Rx3: 15 RKBS @ 35/26lb | 12/10 Cals | Hang Power Snatch @ 75/55lb

Reset (Optional)
For Quality: 4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)

0% 0%

1st15:17 RxSamantha Sy Mon, May 11, 2026
2nd9:28 Rx2Nichole Mon, May 11, 2026
3rd10:05 Rx2Kelley M Mon, May 11, 2026
1st9:15 RxJustin B Mon, May 11, 2026
2nd12:37 RxNelson S Mon, May 11, 2026
3rd12:43 RxLuke Sy Mon, May 11, 2026

Shashank g13:35 Rx3
SHYAMVINOD16;00 Rx3
Ravi14:40 Rx3
Jacob Br13:13 Rx
Scott P11:15 Rx3
95 / 53 / 14cal
Ben Bar10:41 Rx2
Dawn T11:12 Rx2
James â€9:33 Rx3
Jack Y15:45 Rx2
Viswanath15:40 Rx2
Léa9:24 Rx3
Kelley M10:05 Rx2
18kbs, 300m Run
Navaneetha12:09 Rx3
Matt A13:18 Rx
Sreenath11:56 Rx3
Samantha Sy15:17 Rx
Lindsay R9:37 Rx3
Nichole9:28 Rx2
18 KBS W/ 35 lb, RX bike cals, 75 lb snatch
Shashank K11:45 Rx3
Vishnuvardhan12:15 Rx3
Erin B9:52 Rx3
Prathap14:00 Rx3
Penelope11:09 Rx3
Rebecca F12:47 Rx3
Presley12:26 Rx3
Sam z13:14 Rx2
Rx reps
Tabor16:00 Rx2
Lauren B11:56 Rx3
65# HPS
Chelsea B7:55
Mod: 35# DB sn, 35#
Ben Bag7:59
Mod: 95# PCL, 53#
Anthony15:50 Rx
Rees16
MOD
Joanna12:12
Scaled
Lynn B11:41
Scaled
Charity16 Rx3
Justin B9:15 Rx
Elijah A13:45 Rx2
Marcus9:59 Rx3
Kenia9:24 Rx3
Scaled
Noemi10:15 Rx3
Scaled
Luke Sy12:43 Rx
John B9:51 Rx2
RX KB and snatch/ RX 2 cal bike
Nelson S12:37 Rx
Steven L12:46 Rx2
Cody P12:00 Rx3
Dee S12:52 Rx
Whitney9:03 Rx3
45lb hang snatch
Gloria7:38 Rx3
Aaron8:31 Rx3
Alice9:27 Rx3
Rhonda D11:37 Rx3
30 lb kb, 45 snatch
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.

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

DeVonna Seabolt


2 months 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