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

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

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 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

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

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