Daily WOD

Wed, Dec 20 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
12-20-2023 METCON12-20-2023 OPTIONAL COMPETE ACCESORY12-20-2023 OPTIONAL COMPETE STAMINA

12-20-2023 METCON


(Rounds, Int, Sc)
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)

Rx: 20/14, toes to bar, 24/20
Rx2: 16/10, toes to chest, 20/16
Rx3: 10/8, hanging knee raises, 16/12

INTENDED STIMULUS
- Time-priority triplet with short sets, quick breaks and smooth transitions.
- Intermediate and advanced athletes target 10+ rounds. Beginners hold to 6 rounds.
- Unbroken movement sets for as long as possible with rest as needed between movements.


1st6+15 RxJamie Wed, Dec 20, 2023
2nd9+10 IntElizabeth Wed, Dec 20, 2023
3rd8+10 IntJeanne Wed, Dec 20, 2023
1st7+2 RxThomas C Wed, Dec 20, 2023
2nd4+25 RxJason B Wed, Dec 20, 2023
3rd9+22 IntIan N Wed, Dec 20, 2023

Thomas C7+2 Rx
Jamie6+15 Rx
Jason B4+25 Rx
Ian N9+22 Int
Elizabeth9+10 Int
Andrew9 Int
Jeanne8+10 Int
Dale8+6 Int
Ashleigh8 + 5 Int
20’
Katie E7+20 Int
14#WB
Kelly S7+13 Int
Bob C7+6 Int
Harley6+20 Int
Greg U6+16 Int
Toes to bar
Breanna6+5 Int
Cecy8+25 Sc
Matias7+25 Sc
Alison7+24 Sc
Susie6+6 Sc
Mari7+17
MOD WOD
Justin T7
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

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

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

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