Daily WOD

Mon, Dec 7 2020

Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS
Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

Monday 12720 metcon


(Time)
For time:
4 rounds
30 barbell back
rack step ups,
45/35
20 hang power
snatch, 45/35
15/10 push ups
400 m run

Step up box height
based on height.
Use a box or build
plates so that when
foot is on the box, knee is right
at hip.


1st15:24 RxMari Mon, Dec 7, 2020
2nd18:51 RxRylee Mon, Dec 7, 2020
3rd19:08 RxBrittany G Mon, Dec 7, 2020
1st19:29 RxAlex A Mon, Dec 7, 2020
2nd20:11 RxJeremy Mon, Dec 7, 2020
3rd20:31 RxThomas C Mon, Dec 7, 2020

Mari15:24 Rx
Rylee18:51 Rx
Brittany G19:08 Rx
Alex A19:29 Rx
Jeremy20:11 Rx
Thomas C20:31 Rx
Maddy20:37 Rx
Zach W20:51 Rx
Laura M20:56 Rx
Craig20:59 Rx
Jamie21:04 Rx
Logan S21:04 Rx
Amberly21:06 Rx
19-20” step up on bench. Full of regrets
Cecy21:33 Rx
Diane23:02 Rx
Jeanne23:19 Rx
Hank23:20 Rx
Justin U23:32 Rx
Renee23:44 Rx
Jordan F23:45 Rx
Justin T23:56 Rx
500m row
Erika R24:06 Rx
6.5 laps
Nidia24:35 Rx
Brian25:24 Rx
Dale25:41 Rx
500 m row
Dylan H25:46 Rx
Naomi25:50 Rx
Gabriel T25:57 Rx
Donnie26:59 Rx
Greg U28:57 Rx
500m row
Bob W34:57 Rx
Robbie18:15
45#/22 step ups/14 snatch per rd
Ian N21:12
15#
Dana F22:03
scaled
Alice22:32
25#/knee
Pam22:32
scaled
Jemma25:28
500m row, 15#
Eddie26:15
Knee pushups
Susan26:20
20#/knee pu
Stephanie27:10
row, knee push-up
Carlie27:30
Knee pu
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Emily Bowling


4 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Emily Sanders


4 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Jake Dombrowsky


4 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


4 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte