Daily WOD

Tue, Dec 19 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
12-19-2023 METCON12-19-2023 OPTIONAL COMPETE STRENGTH12-19-2023 OPTIONAL COMPETE ACCESORY

12-19-2023 METCON


(Time, Int, Sc)
FOR TIME:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

Rx: 225/135
Rx2: 2k/1.6km row, 50 single leg squats to target, 155/105
Rx3: 1k/800m row, reverse lunges, 75/55

INTENDED STIMULUS
- Regionals workout from 2012. Jason Khalipa had the top men's score worldwide at 11:24, while Annie Thorisdottir had the top score on the women's side at 11:47.
- Sub 16:00.
- Row in 9:00 or less.
- Single-leg squats in 4:00 or less.
- Hang cleans in 3:00 or less with sets of at least 3-5.


1st14:15 IntLindsey C Tue, Dec 19, 2023
2nd15:20 IntKatie E Tue, Dec 19, 2023
3rd12:35 ScHannah Sc Tue, Dec 19, 2023
1st19:54 RxJeremy Tue, Dec 19, 2023
2nd13:05 IntCarson C Tue, Dec 19, 2023
3rd14:08 IntThomas C Tue, Dec 19, 2023

Jeremy19:54 Rx
Carson C13:05 Int
Thomas C14:08 Int
Lindsey C14:15 Int
Cooper T14:59 Int
Katie E15:20 Int
2000m
Ian N17:16 Int
135#
Hannah Sc12:35 Sc
bike
Aidan13:08 Sc
2k, 25# DB’s
Lindsey H14:34 Sc
2k, pistols, 75#
Ashleigh15:08 Sc
2k, to target, 65#
Alison15:18 Sc
2k, 65#
Julia F15:34 Sc
2k, 85#
Diane16:09 Sc
Dana F16:33 Sc
2k, SL squat to bench, 65#
Cecy16:46 Sc
2k, 80#, SLS to target
Matias17:00 Sc
2k, 115#
Kelly S18:43 Sc
1.6k, 85#
Marnie19:41 Sc
95#
Mari13:15
MODWOD
Andrew✅
scaled
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

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


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

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

Emily Bowling


3 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