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

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!

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

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