Daily WOD

Tue, Jun 20 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
06-20-2023 METCONOther Results

06-20-2023 METCON


(Reps, Int, Sc)
24 MINUTE AMRAP W/ PARTNER OF:
2 ROUNDS EACH:
- Partner A: 250m row
- Partner B: Overhead Plate Hold
2 ROUNDS EACH:
- Partner A: 250m row
- Partner B: Max Plate G2OH

Rx: 45/35
Rx2: 35/25
Rx3: 25/15

SCORE: Total Plate G2OH Completed
GOAL: > 150 Total Reps
NOTES: If the weather is nice, go for a 200m run instead! On the row/run, you should be aiming to run fast and complete in about 1:00. While that is being completed, your partner will hold a plate overhead until you get back.

The goals on the plate G2OH is to get at least 12 reps within the time it takes your partner to row/run. Be sure to use a strong leg drive and punch into the air to achieve that strong lockout position!

There isn’t any true rest in this one, so while it is a partner WOD, be careful to not sprint too fast out the gate. Totally could be done, but buyer beware. 😝


1st190 RxKatie E Tue, Jun 20, 2023
2nd189 RxAmberly Tue, Jun 20, 2023
3rd75 RxLindsey C Tue, Jun 20, 2023
1st190 RxCooper T Tue, Jun 20, 2023
2nd142 RxJackson Tue, Jun 20, 2023
3rd189 IntDylan H Tue, Jun 20, 2023

Katie E190 Rx
w/ Cooper
Cooper T190 Rx
Amberly189 Rx
35 lbs partner with Dylan and Elle
Jackson142 Rx
W/ Hannah
Lindsey C75 Rx
Individual reps
Ashleigh210 Int
run/row…w/Robbie
Robbie210 Int
Harley194 Int
W/ Harley
Amanda B194 Int
W/ Amanda
Dylan H189 Int
Ellaree189 Sc
Partner w/mom & Dylan 10 lbs
Hannah Sc142 Sc
W/ Jackson
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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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

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3 months ago

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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 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