Daily WOD

Fri, Sep 29 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
9-29-2023 METCON9-29-2023 MOBILITY9-29-2023 OPTIONAL COMPETE STAMINA9-29-2023 CHAD PREP WEEK 4

9-29-2023 METCON


(Time, Int, Sc)
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.

Rx: As written
Rx2: Pike pushups
Rx3: Step overs, hand elevated push-ups

INTENDED STIMULUS
- 10:00 or less.
- Target at least 20 reps/1:00 to start, allowing for the accumulation of fatigue.
- The round of 40 box jump-overs and 20 handstand push-ups should be complete by 3:00.


1st8:15 IntJulia F Fri, Sep 29, 2023
2nd8:23 IntJeanne Fri, Sep 29, 2023
3rd8:24 IntAshleigh Fri, Sep 29, 2023
Dana F Fri, Sep 29, 2023
1st4:52 RxWilly Fri, Sep 29, 2023
2nd8:17 RxThomas C Fri, Sep 29, 2023
3rd11:50 RxJackson Fri, Sep 29, 2023

Willy4:52 Rx
Thomas C8:17 Rx
Jackson11:50 Rx
Cooper T8:07 Int
2 ab mat hspu
Ian N8:08 Int
Julia F8:15 Int
2 ab mat hspu
Jeanne8:23 Int
pike
Dana F8:24 Int
step ups/pike
Ashleigh8:24 Int
Kelly S9:03 Int
pike
Lindsey H9:07 Int
Kelly P9:13 Int
16', 10# strict press
Robbie9:23 Int
16”/rx hspu
Dale9:29 Int
16” box jump; pike (24”) box
Matt Br9:32 Int
db strict press #30
Greg U9:41 Int
db strict press 30#
Hope9:58 Int
Diane10:59 Int
knee push ups
Tom13:22 Int
Mindy23:15 Int
Added 2 min bike each round
Andrew6:16 Sc
alt step ups/bb strict press
Pam7:46 Sc
mod reps/2 ab mat
Jamie8:29 Sc
Hannah Sc9:05 Sc
Trina24:00 Sc
Added 2 min. Bike each round
Mari6:06
db strict press #15
Katie E7:35
20” step-overs, dbl db strict press 20#
Debra21:50
Added 2 min bike
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

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!

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 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