Daily WOD

Fri, Sep 22 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
09-22-2023 METCON09-22-2023 OPTIONAL COMPETE STRCON09-22-2023 OPTIONAL COMPETE SKILLCON09-22-2023 MOBILITY

09-22-2023 METCON


(Reps, Int, Sc)
ON A 15:00 CLOCK:
- 50 bar-facing burpees
- 50 wall balls
- 800-m run
- Max-reps hang squat cleans in the remaining time

Rx: 20/14, 185/125
Rx2: 40 bar facing burpees, 40 wall balls @ 14/10, 135/95
Rx3: 30 bar facing burpees, 30 wall balls @ 14/10, 400m, 75/55

INTENDED STIMULUS
- Goal should be at least 2:00 to complete as many hang squat cleans as possible.
- Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken.
- Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.


1st15 RxKherri Fri, Sep 22, 2023
2nd8 IntNicole Ha Fri, Sep 22, 2023
3rd5 (4/1000m row/ 12/#85) IntJenn Fri, Sep 22, 2023
1st24 RxJeremy Fri, Sep 22, 2023
2nd20 RxWilly Fri, Sep 22, 2023
Caleb No Fri, Sep 22, 2023
3rd12 RxThomas C Fri, Sep 22, 2023

Jeremy24 Rx
Caleb No20 Rx
Willy20 Rx
Kherri15 Rx
Thomas C12 Rx
Jackson8 Rx
20x 30# WB
Cooper T18 Int
155#
Matt Br10 Int
Dale10 Int
Masters 105# 14#& 40 reps
Nicole Ha8 Int
14#
Jenn5 (4/1000m row/ 12/#85) Int
Katie E5 Int
NICOLE made me do 50 reps🙄, 14#WB
Bianca30 Sc
Taylor T24 Sc
Elizabeth23 Sc
40,40,800. #55
Ashleigh22 Sc
40 reps//10#//75#
Julia F19 Sc
85#
Sophia18 Sc
65#
Hannah Sc13 Sc
Patrick12 Sc
40 reps of BFB/WB
Trina2 Sc
Robbie20
40 reps 12#/75#
Keith12
40 reps/#115
Ginny12
30 reps/35#
Grant5
MODWOD
Kelly S3
40 reps/65#
Debra0
scaled
Mindy0 Int
Sarah Y?
40 reps/step overs/55#
Megan M0 Int
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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 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

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

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