Daily WOD

Tue, Feb 13 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240213 METCON20240213 POST-WOD SKILL20240213 OPTIONAL COMPETE STRENGTH20240213 OPTIONAL COMPETE ACCESSORY

20240213 METCON


(Time, Int, Sc)
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

Rx2: 12 burpee pull-ups (1 inch from fingerprints)
Rx3: 200/250m row, 12 burpee jumping pull-ups (middle of the forearm)

INTENDED STIMULUS
- 11:00-15:00.
- Rows in 1:40-2:15.
- Burpee pull-ups in 1:30-2:00.


1st14:07 RxOlivia M Tue, Feb 13, 2024
2nd19:45 RxDana F Tue, Feb 13, 2024
3rd12:07 IntCecy Tue, Feb 13, 2024
1st14:08 RxJeremy Tue, Feb 13, 2024
2nd15:39 RxJackson Tue, Feb 13, 2024
3rd16:05 RxThomas C Tue, Feb 13, 2024

Olivia M14:07 Rx
Jeremy14:08 Rx
Jackson15:39 Rx
Thomas C16:05 Rx
Carson C17:14 Rx
Dana F19:45 Rx
Cecy12:07 Int
Marnie12:18 Int
Cooper T12:46 Int
Justin T13:01 Int
Megan M13:08 Int
Hope13:45 Int
Lindsey C13:59 Int
Tom14:01 Int
Laura M17:15 Int
Rebecca P9:09 Sc
Kelly P9:15 Sc
Aubrey11:27 Sc
Harley12:58 Sc
400m
Matias13:58 Sc
500m
Breanna14:16 Sc
400m
Alison14:34 Sc
400m
Kelly S14:40 Sc
400m, 15 reps
Katie E14:56 Sc
21 reps/400m
Sarah Y15:08 Sc
400m, 21 reps
Amberly12:25
Rx, 2 rounds
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

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

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

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