Daily WOD

Wed, Nov 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
11-15-2023 METCON11-15-2023 OPTIONAL COMPETE STRENGTH11-15-2023 OPTIONAL COMPETE ACCESORY

11-15-2023 METCON


(Reps, Int, Sc)
AMRAP 18:
- 15 box jumps
- 12 push presses
- 9 toes-to-bars
– Step down from the box.

Rx: 24/20, 115/75
Rx2: 24/20, 95/65, toes to chest
Rx3: 12', 45/35, knee raises

INTENDED STIMULUS:
- Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!).
- Most athletes should target 6-10+ rounds.
- Box jumps in under 1:00.
- Push presses in 1-2 sets.
- Toes-to-bars in 2-3 sets.
- Advanced athletes should try for unbroken rounds.


1st309 RxMari Wed, Nov 15, 2023
2nd5+27 RxKherri Wed, Nov 15, 2023
3rd273 IntJulia F Wed, Nov 15, 2023
1st7+8 RxJackson Wed, Nov 15, 2023
2nd216 IntAndrew Wed, Nov 15, 2023
3rd195 IntGreg U Wed, Nov 15, 2023

Mari309 Rx
Jackson7+8 Rx
30in box
Kherri5+27 Rx
Julia F273 Int
Jamie228 Int
T2B
Erika R223 Int
Andrew216 Int
Greg U195 Int
Baylor6+12 Int
Target TTB; 105#
Connie288 Sc
Katie E279 Sc
65#, 20” step-ups, T2Hips
Trina279 Sc
Eliana273 Sc
Jeanne260 Sc
Cecy259 Sc
55#
Kelly S255 Sc
Bob C235 Sc
Sophia231 Sc
55#
Susan328
scaled
Dale261 on Th 11-16 7+9
20” box; 65# press; t2b prom
Ian N257
24'/75#
Aniki252
scaled
Matt Br145
rx weight/push jerks
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

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

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

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