Daily WOD

Fri, Oct 6 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
10-6-2023 METCON10-6-2023 OPTIONAL COMPETE STRENGTH10-6-2023 OPTIONAL COMPETE ACCESSORY10-6-2023 MOBILITY

10-6-2023 METCON


(Calories, Int, Sc)
5 SETS ON A 3:00 CLOCK:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

Rx: As written
Rx2: Rope climb, 6 ring dips
Rx3: 3 pull-to-stands, 6 hand elevated push-ups

INTENDED STIMULUS
- 15-25+ calories.
- Both the rope climb and ring dips complete within :90.
- Consistent calorie count each round.
- Fatigue from the rope climbs and dips will make later rounds of rowing tougher.


1st127 IntMarnie Fri, Oct 6, 2023
2nd148 ScKatie E Fri, Oct 6, 2023
3rd141 ScLindsey C Fri, Oct 6, 2023
1st203 RxJackson Fri, Oct 6, 2023
2nd199 RxThomas C Fri, Oct 6, 2023
3rd185 RxShane H Fri, Oct 6, 2023

Jackson203 Rx
Thomas C199 Rx
Shane H185 Rx
Andrew63 Rx
bike
Dale144 Int
PROM dips
Marnie127 Int
Banded ring dips 10
Katie E148 Sc
full reps, but pulls
Lindsey C141 Sc
Rope climbs, 10 foot assisted ring dips
Matias124 Sc
banded
Elizabeth123 Sc
10’climb,6ringdip-old green band
Breanna123 Sc
Foot assisted ring dips
Greg U120 Sc
6 rope pulls/6 bar dips
Harley117 Sc
Foot assisted ring dips
Hannah Sm116 Sc
banded ring dips, pulls
Alice116 Sc
1 rope pull to stand, foot assisted ring dips
Ian N104.2 Sc
Alison101 Sc
Kelly S94 Sc
Rope climbs, banded ring dips
Pam70 Sc
Rope climb, foot assisted-ring-dips
Hannah Sc64.7 Sc
Ring rows, bench dips, airbike
Trina61 Sc
Cooper T170
Rope pulls, 10 ring dips
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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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

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

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!