Daily WOD

Tue, Aug 1 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Chad

8-1-2023 METCON


(Time, Int, Sc)
COMPLETE FOR TIME:
- 150 wall balls
* EMOM complete 10 sumo deadlift high pulls w/ wall ball starting @ 1:00

Rx: 20/14
Rx2: 14/10
Rx3: 10/6

SCORE: Total time to complete
GOAL: Less than 15 minutes
NOTES: Start with a big unbroken set of wall balls to rack up as many reps as possible before that first minute hits. Then complete your pull ups and use the remainder of the current minute to get more reps adding towards your 150 reps.

For the high pulls, it's important to use a rep scheme you can do unbroken for the entirety of the workout. These should not take more than 10-15 seconds.

This should leave you with enough time to accumulate another 10-15 reps of wall balls for each minute of work. If you find yourself breaking up the wall balls too much, customize to a lower target or reduce reps of pull ups, wall balls or both to still complete 10 reps minimum.


1st11:49 RxKatie E Tue, Aug 1, 2023
2nd13:34 RxLindsey H Tue, Aug 1, 2023
3rd15:45 RxKherri Tue, Aug 1, 2023
1st7:41 RxJeremy Tue, Aug 1, 2023
2nd8:37 RxThomas C Tue, Aug 1, 2023
3rd14:13 ScGrant Tue, Aug 1, 2023

Jeremy7:41 Rx
Thomas C8:37 Rx
Katie E11:49 Rx
Lindsey H13:34 Rx
Kherri15:45 Rx
Cecy10:27 Int
Amberly14:59 Int
14# wall ball, but not quite making it to the black target as required to earn that highly coveted Rx spot. 🤪Apparently TC mustache makes him judgy
Hannah Sc15:40 Int
Kelly S15:59 Int
Hope17:38 Int
12#
Grant14:13 Sc
Rx2 for 103 reps
Tom17:57 Sc
12#
MariN/A
Yesterdays WOD
Ian NN/A
Yesterdays WOD
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

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 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