Daily WOD

Fri, Oct 20 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
10-20-2023 METCON10-20-2023 PRE-WOD STRENGTH10-20-2023 COOLDOWN10-20-2023 OPTIONAL COMPETE STAMINA 1

10-20-2023 METCON


(Time, Int, Sc)
4 ROUNDS FOR TIME:
30 walking lunge steps
25 toes-to-bars

Rx: As written
Rx2: 15 toes to bar (not 25)
Rx3: 15 toes to hips

INTENDED STIMULUS
- 8:00-12:00 total time.
- Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
- Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.


1st12:08 RxErika R Fri, Oct 20, 2023
2nd7:26 IntRobbie Fri, Oct 20, 2023
3rd7:52 IntMelissa B Fri, Oct 20, 2023
1st9:35 IntDale Fri, Oct 20, 2023
2nd5:15 ScAndrew Fri, Oct 20, 2023

Erika R12:08 Rx
Robbie7:26 Int
25 alt v-ups
Melissa B7:52 Int
25 reps
Madison S8:02 Int
Jeanne8:04 Int
Dana F9:08 Int
25 reps
Dale9:35 Int
15 prom t2b
Mindy12:24 Int
Andrew5:15 Sc
Ashleigh5:45 Sc
Elizabeth5:57 Sc
Katie E6:09 Sc
Kelly S6:20 Sc
Hannah Sc8:37 Sc
25 kn pushups
Debra9:14
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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 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

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