Daily WOD

Thu, Dec 7 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

12-07-2023 METCON


(Time, Int, Sc)
FOR TIME:
30 KB step-ups (20' box)
30 toes-to-bars
30/22 calorie row
30 strict handstand push-ups
30/22 calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.

Rx: (70/53)
Rx2: (53/35); 15 strict HSPU
Rx3: 20 reps; (26/18); 20/15 cal; pike push-ups; knee raises

INTENDED STIMULUS:
- 11:00-17:00.
- Step-ups in 1:30-2:30 and 3 sets or less.
- Toes-to-bars in 1:00-2:30 and 6 sets or less.
- Rows in 1:30-2:30.
- Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.


1st12:29 IntRobbie Thu, Dec 7, 2023
2nd12:38 IntCecy Thu, Dec 7, 2023
3rd14:03 IntMari Thu, Dec 7, 2023
1st14:03 IntCooper T Thu, Dec 7, 2023
2nd9:09 ScAndrew Thu, Dec 7, 2023
3rd16:19 ScIan N Thu, Dec 7, 2023

Robbie12:29 Int
Cecy12:38 Int
Cooper T14:03 Int
Mari14:03 Int
Jessica L14:22 Int
Jamie15:08 Int
Kelley15:45 Int
Andrew9:09 Sc
😲
Kelly S12:49 Sc
Katie E14:50 Sc
RX reps, 35#, 20”, bench pike, knee raises
Carlie14:52 Sc
Alison14:53 Sc
Elizabeth15:13 Sc
#18to20” ,KR,3abmats,15calbike,rxreps
Sarah Y15:31 Sc
Aubrey16:00 Sc
Ian N16:19 Sc
Matias16:20 Sc
Bob C17:52 Sc
Lindsey CFor completion Sc
Hotel mods but full reps
Thomas CI DID IT
Don’t worry bout my weight or time. 🤣
Aidandid it :) Sc
Dana Fdid it :) Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 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 Bowling


4 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

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

Denisha Beasley


4 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