https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Daily Workout for Jan 12, 2026 en-us Mon, 12 Jan 2026 00:00:00 MST Mon, 12 Jan 2026 08:07:50 MST https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitdahlonega.rxgym.com/images/icons/rssfeed.png 39 31 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Mon, 12 Jan 2026 00:00:00 MST At-home option:<br />For time:<br />400-meter run<br />50 dumbbell floor presses (35/50 lb)<br />400-meter run<br />50 deficit push-ups with hands on dumbbells<br />400-meter run<br />50 hand-release push-ups<br />400-meter run<br />– Use two dumbbells. https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Mon, 12 Jan 2026 00:00:00 MST For time:<br />400-m run<br />50 DB bench presses (35/50 lb)<br />400-m run<br />50 ring push-ups<br />400-m run<br />50 hand-release push-ups<br />400-m run<br /><br />Rx2/Masters 55+: 400-m run<br />50 DB bench presses (25/35 lb)<br />400-m run<br />35 ring push-ups<br />400-m run<br />35 hand-release push-ups<br />400-m run<br /><br />Rx3: 200-m run<br />30 DB bench presses (10/20 lb)<br />200-m run<br />30 ring push-ups, with rings pushed out to a steep incline<br />200-m run<br />30 hand-release push-ups from knees<br />200-m run<br /><br />Intended Stimulus<br />-15:00-22:00.<br />-Challenge upper-body pushing stamina with an elevated heart rate from the run.<br />-Dumbbell bench presses in under 5:00; set of 15-20 reps to start.<br />-Ring push-ups and hand release push-ups each in under 4:00.<br />-Run efforts in under 2:30. https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Mon, 12 Jan 2026 00:00:00 MST Post-workout accessory<br />Every 2:00 x 4 sets:<br />10 single-arm DB rows/side https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Mon, 12 Jan 2026 00:00:00 MST 10 sets for calories:<br />:30 bike at 60 RPMs<br />:20 bike at 70 RPMs<br />:10 bike at 80+ RPMs<br />1:00 bike sub-60 RPMs<br /><br />Notes<br />-Use a C2 Bike, Assault Bike, or Echo Bike.<br />-Try for 150+ calories across the entire effort. https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260112 Mon, 12 Jan 2026 00:00:00 MST 5 sets:<br />Front-rack walking lunge (50 ft)<br /><br />Notes<br />-Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.<br />-Rest 2-3 minutes between attempts.<br />-Challenge yourself by experimenting with different objects (dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).