Daily WOD

Tue, Jan 9 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
240109 METCON240109 POST-WOD SKILL240109 OPTIONAL COMPETE STAMINA240109 OPTIONAL COMPETE ACCESSORY

240109 METCON


(Reps, Int, Sc)
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)

Rx2: 400m row, 10/14 lb

INTENDED STIMULUS
- 60-100+ total reps.
- 2:00+ each AMRAP to accumulate reps.
- Double all-out effort AMRAP workout with built-in rest.


1st118 RxMari Tue, Jan 9, 2024
2nd99 RxJessica L Tue, Jan 9, 2024
3rd91 RxLindsey C Tue, Jan 9, 2024
1st118 RxJeremy Tue, Jan 9, 2024
2nd100 RxCarson M Tue, Jan 9, 2024
3rd92 RxCooper T Tue, Jan 9, 2024

Mari118 Rx
Airbike
Jeremy118 Rx
Carson M100 Rx
25# slam ball
Jessica L99 Rx
Cooper T92 Rx
Lindsey C91 Rx
Dustin90 Rx
Marnie88 Rx
Ian N81 Rx
Jackson78 Rx
30#
Kelley76 Rx
Megan M66 Rx
Carson C128 Int
500m row / 14#
Harley86 Int
500m
Hope82 Int
500m, 12#
Breanna74 Int
12#, 500m
Ashleigh70 Int
500m
Samantha G50 Int
500m, 12#
Alex T57
500m, 12#
Kherri9
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Jake Dombrowsky


4 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


4 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

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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!