Daily WOD

Thu, Oct 12 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
10-12-2023 METCON10-12-2023 POST METCON SKILL10-12-2023 MOBILITY

10-12-2023 METCON


(Time, Int, Sc)
21-15-9 REPS FOR TIME OF:
DB devils presses
– Perform 10 x 50-ft shuttle runs after each set.

Rx: 35/20
Rx2: 20/15
Rx3: 15/10

INTENDED STIMULUS
- 7:00-12:00.
- All-out sprint from the start of the workout.
- Hang on to the DBs and keep moving.
- The first set of 21 should take no longer than 3:00 to complete.
- Keep the shuttle runs to 1:30 or less.


1st7:47 RxMari Thu, Oct 12, 2023
2nd9:15 RxLindsey C Thu, Oct 12, 2023
3rd9:25 RxAidan Thu, Oct 12, 2023
1st7:40 RxJackson Thu, Oct 12, 2023
2nd8:19 RxThomas C Thu, Oct 12, 2023
3rd8:08 IntDustin Thu, Oct 12, 2023

Jackson7:40 Rx
Mari7:47 Rx
Thomas C8:19 Rx
Lindsey C9:15 Rx
Aidan9:25 Rx
Julia F9:29 Rx
Katie E9:41 Rx
Dustin8:08 Int
Caleb No8:29 Int
Cecy8:56 Int
Madison S9:02 Int
Kelly S9:26 Int
Dana F9:28 Int
Dale9:35 Int
Ian N9:38 Int
Airbike
Taylor T8:07 Sc
Cooper T9:24 Sc
Diane10:20 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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!

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

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

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