Daily WOD

Sat, Sep 9 2023

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09-09-2023 PARTNER WOD09-09-2023 OPTIONAL COMPETE STRENGTH

09-09-2023 PARTNER WOD


(Time, Int, Sc)
3 ROUNDS FOR TIME OF:
- 100' DB/KB walking lunges
- 400m run
- 10 wall walks
- 500m row

Rx: 70/53
Rx2: 53/35, 7 wall walks (PROM 🤙🏻)
Rx3: 35/26, 5 wall walks (PROM 🤙🏻)

INTENDED STIMULUS
- 20:00 to 25:00.
- Lunges in 1-2 sets and in 1:30-2:30.
- Run in less than 2:15, wall walks in 3:00 or less, and rowing in 2:15 or less.
- Heavier than usual lunges 😳.
- Partner switch at any point on each movement, but run together!


1st23:49 RxMari Sat, Sep 9, 2023
2nd25:30 RxHannah Sm Sat, Sep 9, 2023
Lindsey C Sat, Sep 9, 2023
3rd22:30 ScJamie Sat, Sep 9, 2023
Robbie Sat, Sep 9, 2023
1st18:10 RxJackson Sat, Sep 9, 2023
2nd21:23 RxThomas C Sat, Sep 9, 2023
3rd21:23 ScDustin Sat, Sep 9, 2023

Jackson18:10 Rx
Solo, 2 Rounds
Thomas C21:23 Rx
W/ Dustin
Mari23:49 Rx
W/ Katie
Lindsey C25:30 Rx
W/ Hannah
Hannah Sm25:30 Rx
W/ Lindsey
Dustin21:23 Sc
W/ Thomas, 40#
Robbie22:30 Sc
W/ Jamie
Jamie22:30 Sc
W/ Robbie
Megan M23:36 Sc
W/ Logan
Logan A23:36 Sc
W/ Megan
Ashleigh25:25 Sc
W/ Kelly 7 WW
Kelly S25:25 Sc
W/ Ashleigh
Katie E23:49
W/ Mari PROM WW
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!