Daily WOD

Tue, May 9 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

5-9-2023 RUNCON


(Time)
COMPLETE

- 300m run OR 375m row OR 23/16 cal bike - FAST
Rest 1 Minute
- 400m run OR 500m row OR 30/22 cal bike - MOD/FAST
Rest 2 Minutes
- 500m run OR 625m row OR 38/27 cal bike - MOD/FAST
Rest 2 Minutes
- 600m run OR 750m row OR 45/33 - MOD
Rest 2 Minutes
- 500m run OR 625m row OR 38/27 cal bike - MOD/FAST
Rest 2 Minutes
- 400m run OR 500m row OR 30/22 cal bike - MOD/FAST
Rest 2 Minutes
- 300m run OR 375m row OR 23/16 cal bike - FAST

NOTES: This should take us around 30 minutes to complete and will be the only workout for today.


1st24:30 RxAshleigh Tue, May 9, 2023
2nd25:07 RxJulia F Tue, May 9, 2023
3rd25:20 RxHope Tue, May 9, 2023
1st21:58 RxWilly Tue, May 9, 2023
2nd23:02 RxJackson Tue, May 9, 2023
3rd23:43 RxCooper T Tue, May 9, 2023

Willy21:58 Rx
I don’t weigh much but I hate running 🙅
Jackson23:02 Rx
Cooper T23:43 Rx
Thomas C23:48 Rx
Ashleigh24:30 Rx
run - after my 12 hour shift 😵‍💫
Julia F25:07 Rx
Bike
Hope25:20 Rx
Mari25:37 Rx
Cecy25:41 Rx
Katie E26:39 Rx
Run🥵
Jeanne26:54 Rx
Kelly S27:10 Rx
Lindsey C27:10 Rx
Laura M27:16 Rx
Ian N27:57 Rx
Diane28:18 Rx
Amberly28:38 Rx
Susie29:58 Rx
Elizabeth23:19
200-300-400-500-400-300-200
Kherri24:08
Bike 🫠
Stephanie26:51
Bike- had the best bike partner ❤️ Kherri ❤️
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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