Daily WOD

Wed, Jan 17 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
240117 METCON240117 PRE-WOD SKILL240117 OPTIONAL COMPETE STRENGTH240117 OPTIONAL COMPETE ACCESSORY

240117 METCON


(Time, Int, Sc)
For time:
30-20-10:
- Burpees
- Chest-to-bar pull-ups
- Alternating DB snatches (35/50 lb)

Rx2: Chin over bar pull-ups, 20/35
Rx3: 21-15-9 reps, jumping pull-ups, 10/15

INTENDED STIMULUS
- 8:00-15:00.
- 10+ burpee/minute pace.
- Chest-to-bar pull-ups in sets of 5+ for most of the workout.
- Dumbbell snatches in sets of 10+.
Round of 30 completed in 7:00 or less.


1st11:27 IntElizabeth Wed, Jan 17, 2024
2nd11:47 IntKherri Wed, Jan 17, 2024
3rd13:03 IntDana F Wed, Jan 17, 2024
1st11:59 RxJeremy Wed, Jan 17, 2024
2nd14:27 RxCaleb Nu Wed, Jan 17, 2024
3rd17:20 IntTom Wed, Jan 17, 2024

Jeremy11:59 Rx
Caleb Nu14:27 Rx
Elizabeth11:27 Int
rx reps/ring rows/20#
Kherri11:47 Int
35#
Dana F13:03 Int
Katie E14:31 Int
Rx reps and wt/banded pull ups
Jessica L14:36 Int
Kelley15:00 Int
25#
Tom17:20 Int
Banded pull ups
Erika R20:03 Int
25#
Debra15 Sc
Alternate WOD
Harley7:47 Sc
25#
Rebecca P8:15 Sc
15#
Kelly P9:27 Sc
15#
Breanna10:54 Sc
Ring rows, 30#
Cecy11:37 Sc
reg pull ups/20#/Rx3 Reps
Alice11:54 Sc
rx reps/ring rows/15#
Chelsea12:25 Sc
Dale12:48 Sc
Resuced reps; 35#; Ran out of gas
Marnie12:55 Sc
35#/ring rows
Matias12:57 Sc
Alison13:07 Sc
15#/mod burps/ring rows
Susan13:11 Sc
ring rows15#
Kristen14:19 Sc
20#/ring rows
Carson M16:00 Sc
Burpees, chin ups - loafing
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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 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

Caleb Nunley


4 months ago

I’ve been at CrossFit Dahlonega for 18 years now. It’s been a steadfast gym and community for most of my life. New members are welcomed with open arms and quickly become family. Before long you’ll hate to miss the gym for the social aspect

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