Daily WOD

Fri, Sep 15 2023

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09-15-2023 METCON09-15-2023 POST-METCON SKILLCON09-15-2023 OPTIONAL COMPETE STRCON09-15-2023 OPTIONAL COMPETE METCON

09-15-2023 METCON


(Time, Int, Sc)
3 ROUNDS FOR TIME:
- 40 Russian KB swings
- 20 box jump-overs

Rx: 53/35, 24/20”
Rx2: 35/26, 20/12”
Rx3: 26/18, 20/12” step overs

INTENDED STIMULUS:
- 6:00-10:00.
- Ideally the KB swing sets are unbroken.
- Athletes should keep moving on the box jump-overs, one rep at a time.


1st8:06 RxKherri Fri, Sep 15, 2023
2nd8:25 RxHope Fri, Sep 15, 2023
3rd9:00 RxLaura M Fri, Sep 15, 2023
1st5:10 RxWilly Fri, Sep 15, 2023
2nd5:55 RxThomas C Fri, Sep 15, 2023
3rd6:34 RxJackson Fri, Sep 15, 2023

Willy5:10 Rx
Thomas C5:55 Rx
Jackson6:34 Rx
Shane H6:53 Rx
Kherri8:06 Rx
Zach W8:23 Rx
Hope8:25 Rx
Laura M9:00 Rx
Justin T9:32 Rx
Katie E4:56 Int
35# 12” jumps all the way over the box
Jeanne5:21 Int
Elizabeth5:35 Int
Cecy6:12 Int
Dale6:54 Int
53# kb; 3 plates
Kelly S6:56 Int
Mindy7:45 Int
Greg U8:20 Int
Jump overs
Sophia8:34 Int
Taylor T8:36 Int
Logan A9:18 Int
Tom9:23 Int
Bianca4:40 Sc
Dana F7:01 Sc
35# step overs
Alice7:05 Sc
Trina7:13 Sc
Pam8:23 Sc
3. 45# plates jump overs
Hannah Sc8:39
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

Emily Sanders


7 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

Denisha Beasley


7 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


7 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

Jake Dombrowsky


7 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

melinda f


7 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