Daily WOD

Thu, Jul 6 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
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07-06-2023 METCON


(Time, Int, Sc)
IN 10 MINUTES COMPLETE:
- 400M Run
- 30 V-Ups
- 20 Front Rack Reverse Lunges
- 10 Power Cleans
* Rest In Remaining Time

* REPEAT FOR 3 TOTAL ROUNDS

Rx: 135/95
Rx2: 115/80, Alt. V-Ups
Rx3: 95/65, Sit-Ups

SCORE: Slowest Round
GOAL: Less Than 6 Minutes Per Round
NOTES: This workout is longer than it looks at first sight. In total, the amount of working time you have is 30 minutes, but with rest mixed in there, dependent upon how fast you move through the round.

The goal here would be to move quickly and earn that rest! If at any point you start to move too slowly either: reduce the run distance, change the v-ups to sit-ups, or reduce the loading on your barbell!


1st5:24 IntKatie E Thu, Jul 6, 2023
2nd7:39 IntNicole Ha Thu, Jul 6, 2023
3rd5:16 ScAidan Thu, Jul 6, 2023
1st6:25 RxJacob G Thu, Jul 6, 2023
2nd6:55 RxJackson Thu, Jul 6, 2023
3rd7:08 RxCaleb Nu Thu, Jul 6, 2023

Jacob G6:25 Rx
Jackson6:55 Rx
Caleb Nu7:08 Rx
Katie E5:24 Int
5:24 5:20 5:20 single leg v-ups
Nicole Ha7:39 Int
Aidan5:16 Sc
Cecy5:18 Sc
5:08, 5:18, 5:14 55#, single leg Vup
Hope5:50 Sc
Jeanne5:54 Sc
Kelly S6:05 Sc
5:51, 5:41, 6:05
Dana F6:12 Sc
Grant6:24 Sc
Single Leg V-ups
Laura M6:57 Sc
V-ups. 6:04/6:55/6:57
Tom8:30 Sc
Ethan9:00 Sc
Single Leg V-Ups, 45#
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 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

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