Daily WOD

Tue, Jan 17 2023

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
1-17-2023 METCON1-17-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

1-17-2023 METCON


(Time, Int, Sc)
COMPLETE FOR TIME:
- 30/22 Cal Assault Bike
- 50 Barbell Front Squat (From Floor)
- 30/22 Cal Assault Bike
- 35 Barbell Hang Squat Clean
- 30/22 Cal Assault Bike

Rx: 95/65
Rx2: 75/50
Rx3: 55/35

Score: Total Time
Goal: ~18 Minutes
Notes: The bike is going to be hard, so we want you push your intensity here to get it done in less than 3 minutes. If not possible, modify down the number of cals (25/18 or 20/14).

On the squat, you should knock out a big first set (20-30 reps) and then finish in 1-2 more sets. This shouldn't take more than 4 minutes!

On the cleans, try to knock them out in sets of 5-10 steady reps before taking short rests.


1st11:34 RxKherri Tue, Jan 17, 2023
2nd13:23 RxKatie E Tue, Jan 17, 2023
3rd15:09 RxMari Tue, Jan 17, 2023
1st11:54 RxVince Tue, Jan 17, 2023
2nd12:10 RxJeremy Tue, Jan 17, 2023
3rd14:24 RxWilly Tue, Jan 17, 2023

Kherri11:34 Rx
Vince11:54 Rx
Jeremy12:10 Rx
Katie E13:23 Rx
Willy14:24 Rx
Mari15:09 Rx
Breanna17:02 Rx
rowing
Caleb No17:02 Rx
400 m run
Naomi17:09 Rx
Amberly17:26 Rx
Jacob M18:29 Rx
Aidan13:36 Int
55#, hpc
Noah14:32 Int
400 m run
Ian N14:40 Int
Harley15:32 Int
rowing
Will15:38 Int
400 m run
Cole E16:50 Int
Lindsey C17:10 Int
Amanda B18:03 Int
rowing
Dana F18:18 Int
Patrick19:00 Int
400 m run
Laura M20:01 Int
55#. did power sc 1st 11 reps
Elizabeth12:43 Sc
Row
Taylor T17:02 Sc
400 m run
Ashleigh18:50 Sc
20 cleans
Julia F14:42
back squat and hpc
Katlan18:04
25#, 14 cals
Hannah Sc19:30
18 cal, 50#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Emily Sanders


3 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

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

Jake Dombrowsky


3 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

Emily Bowling


3 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