Daily WOD

Thu, Mar 9 2023

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Sat, Jun 13, 2026 at 9:00am Beach WOD
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3-9-2023 METCON3-9-2023 WARMUP

3-9-2023 METCON


(Time, Int, Sc)
COMPLETE FOR TIME
1 ROUND OF:
- 30 slam ball push-up + pull through
- 30 alternating step ups w/ slam ball
- 1 minute rest
2 ROUNDS OF:
- 15 slam ball push-up + pull through
- 15 alternating step ups w/ slam ball
- 1 minute rest
3 ROUNDS OF:
- 10 slam ball push-up + pull through
- 10 alternating step ups w/ slam ball
- 1 minute rest

Rx: 50/30, 24/20”
Rx2: 40/20, 24/20”
Rx3: 30/ 10, 20/16

Extra Challenge: Swap push-up + pull through with Bar or Ring Dips and cut reps down to 21/11/7


1st11:00 RxMari Thu, Mar 9, 2023
2nd14:32 RxKatie E Thu, Mar 9, 2023
3rd17:16 RxLaura M Thu, Mar 9, 2023
1st10:02 RxWilly Thu, Mar 9, 2023
2nd12:14 RxJackson Thu, Mar 9, 2023
3rd13:31 RxThomas C Thu, Mar 9, 2023

Willy10:02 Rx
Mari11:00 Rx
Jackson12:14 Rx
Thomas C13:31 Rx
Ring Dips
Katie E14:32 Rx
Laura M17:16 Rx
Cecy14:55 Int
20#
Matias18:13 Int
40#
Jeanne19:16 Int
20#
Patrick19:58 Int
Jacob M20:35 Int
40#
Gabrielle11:00 Sc
Knees #20
Elizabeth12:06 Sc
Rx3 knees
Ian N14:26 Sc
20#, Banded Bar Dips
Cole E15:18 Sc
40#, 20”
Kelly S15:31 Sc
20#, knees
Eliana16:21 Sc
20#
Alison17:23 Sc
20#, knees
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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 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

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

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

Denisha Beasley


3 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