Daily WOD

Mon, Aug 21 2023

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

8-21-2023 METCON


(Time, Int, Sc)
5 ROUNDS FOR TIME W/ PARTNER:
- 400-m run
- 40 alternating single-leg squats
* Run together and break up the squats as needed.

Rx: As written
Rx2: 30 alternating single-leg squats to target (20 in)
Rx3: 20 air squats

INTENDED STIMULUS
- 15:00-20:00.
- Runs complete in 2:00 or less every round.
- Athletes should be able to complete at least 20 single-leg squats/1:00 to go Rx'd.
- Reduce the run distance or use a substitution; partners should complete the same option together.
- Scale to leg-wrapped with toe on the ground, leg-wrapped with toe on the ankle, or reverse lunges to accommodate injury.


1st16:48 IntAidan Mon, Aug 21, 2023
2nd19:28 IntJulia F Mon, Aug 21, 2023
3rd20:01 IntLindsey C Mon, Aug 21, 2023
1st19:28 IntCooper T Mon, Aug 21, 2023
2nd20:01 IntThomas C Mon, Aug 21, 2023
3rd21:04 IntCaleb No Mon, Aug 21, 2023
Dylan H Mon, Aug 21, 2023

Aidan16:48 Int
by myself
Cooper T19:28 Int
toe hook
Julia F19:28 Int
toe hook
Lindsey C20:01 Int
W/ Thomas - toe hook, Rx reps
Thomas C20:01 Int
3/5 Rx 2/5 Rx2 - Rx reps
Katie E20:20 Int
toe hook- RX reps
Hannah Sm20:20 Int
toe hook
Robbie20:20 Int
toe hook
Elizabeth20:28 Int
toe hook rx reps
Eliana20:28 Int
toe hook
Susan20:50 Int
mod distance and mvmt
Alice20:50 Int
mod distance and mvmt
Pam20:50 Int
toe hook
Sophia21:04 Int
toe hook
Cecy21:04 Int
toe hook
Dylan H21:04 Int
toe hook
Caleb No21:04 Int
toe hook
Greg U21:45 Int
toe hook
Justin T21:45 Int
toe hook
Jackson21:50 Int
1/2 or more at rx
Hope21:50 Int
Lindsey H21:50 Int
Susie21:17 Sc
air squats by myself
Hannah Sc20:20
scaled
Dale22:28
Run 300; toe hook; 40
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

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 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