Daily WOD

Wed, Oct 4 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: McKenzie & Alex S
10-4-2023 METCON10-4-2023 POST WOD SKILL10-4-2023 OPTIONAL COMPETE STRENGTH10-4-2023 MOBILITY

10-4-2023 METCON


(Distance, Int, Sc)
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

Rx: 53/35
Rx2: Max handstand shoulder taps on wall
Rx3: 26/18, max plank shoulder taps

INTENDED STIMULUS
- Fast and unbroken KB swings for most rounds.
- Walk ~5 feet on the hands before falling.
- Score is the total feet of handstand walking distance.
- Mild movement interference at the shoulders.


1st150 RxErika R Wed, Oct 4, 2023
2nd125 RxHope Wed, Oct 4, 2023
Hannah Sm Wed, Oct 4, 2023
3rd135 IntNicole Ha Wed, Oct 4, 2023
1st300 RxJackson Wed, Oct 4, 2023
2nd205 RxJeremy Wed, Oct 4, 2023
3rd169 RxThomas C Wed, Oct 4, 2023

Jackson300 Rx
Jeremy205 Rx
Thomas C169 Rx
Erika R150 Rx
Hannah Sm125 Rx
Hope125 Rx
Justin T55 Rx
Greg U160 Int
40#, shoulder taps on wall
Nicole Ha135 Int
Cooper T125 Int
4 rds of 20, 2 rds of 15 KBS
Harley120 Int
Ian N107 Int
Cecy69 hard count Int
35#, HS shoulder taps
Melissa B62 Int
35#
Sophia61 Int
26#
Marnie48 Int
35#
Andrew12 Int
Megan M221 Sc
18#, HSW
Susie190 Sc
30#, pike handstand taps
Katie E160 Sc
35#- PROM on wall
Carlie155 Sc
Kelly S148 Sc
25# KB
Ashleigh145 Sc
20#, handstand hold
Bianca130 Sc
18#, HS hold on wall
Jeanne126 Sc
30#, prom shoulder taps on wall
Jamie125 Sc
30#
Keith120 Sc
Logan A95 Sc
26#
Susan90 Sc
HS hold on wall
Dale85 Sc
53# kb; 36” box taps (double count); 170 for single count
Alice77 Sc
HS hold on wall
Breanna60 Sc
35#, pike shoulder taps
Pam44 Sc
HS shoulder taps hard count
Trina12 Sc
Ginny84
9#, shoulder taps
Hannah Sc60
MOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!

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

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