Daily WOD

Wed, Mar 6 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240306 METCON20240306 POST WOD SKILL20240306 OPTIONAL COMPETE ACCESSORY20240306 OPTIONAL COMPETE STRENGTH

20240306 METCON


(Time, Int, Sc)
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)

Rx2: knees-to-armpits, 20/35
Rx3: 200 run, hanging knee raises, 10/15

INTENDED STIMULUS
- 11:00-15:00; advanced athletes finish sub-10:00.
- Runs in 2:15 or less.
- Knees-to-elbows in 3 sets or less.
- Dumbbell hang squat cleans in 2 sets or less.


1st13:35 RxOlivia M Wed, Mar 6, 2024
2nd15:00 RxNicole Ha Wed, Mar 6, 2024
3rd12:34 IntKatie E Wed, Mar 6, 2024
1st11:16 RxJeremy Wed, Mar 6, 2024
2nd12:15 RxJackson Wed, Mar 6, 2024
3rd15:00 RxBen S Wed, Mar 6, 2024
Blake P Wed, Mar 6, 2024

Jeremy11:16 Rx
Jackson12:15 Rx
Olivia M13:35 Rx
Blake P15:00 Rx
2+2
Ben S15:00 Rx
2+23
Nicole Ha15:00 Rx
2+13
Katie E12:34 Int
Bike/35#
Cecy12:35 Int
Marnie13:18 Int
Dana F13:21 Int
Sarah Y13:40 Int
Andrew13:41 Int
Hpc
Kristen13:42 Int
Bike
Kherri13:47 Int
Jeanne13:55 Int
Justin T13:57 Int
Erin P14:18 Int
Matias14:20 Int
Jessica L14:20 Int
25#
Jamie14:32 Int
Molly14:38 Int
Lindsey C14:50 Int
25#db
Trina15:00 Int
Greg U15:30 Int
Josh10:32 Sc
Pam11:01 Sc
Aubrey11:06 Sc
20#
Laura B11:54 Sc
Alice12:39 Sc
Harley13:16 Sc
Susan13:26 Sc
Breanna13:31 Sc
Ashleigh13:41 Sc
400m run, #15 DB
Alison13:43 Sc
Ginny13:46 Sc
Aniki14:15 Sc
Caitlyn13:04
Mod
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