Daily WOD

Fri, Apr 12 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240412 METCON20240412 OPTIONAL COMPETE STRENGTH20240412 OPTIONAL COMPETE PRACTICE

20240412 METCON


(Time, Int, Sc)
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

Rx2: 75/115, plank hold as much of run time as possible
Rx3: 12 power cleans (35/45); 200m run; plank hold as much of run time as possible

INTENDED STIMULUS
- 16:00-20:00.
-Power clean load that allows for 5-7 reps without rest.
- Complete the 400-meter run in less than 2:00.
- Complete the plank in under 3:00.
- Perform a plank from hands and toes or elbows and toes.


1st19:30 RxNidia Fri, Apr 12, 2024
2nd22:10 RxKherri Fri, Apr 12, 2024
3rd16:10 IntJulia F Fri, Apr 12, 2024
1st17:38 RxJeremy Fri, Apr 12, 2024
2nd18:20 RxCarson C Fri, Apr 12, 2024
3rd19:23 RxJackson Fri, Apr 12, 2024

Jeremy17:38 Rx
Carson C18:20 Rx
Jackson19:23 Rx
Nidia19:30 Rx
Ben S22:10 Rx
Kherri22:10 Rx
Thomas C24:15 Rx
Justin T14:08 Int
Jason B16:00 Int
Julia F16:10 Int
HPC
Robbie17:10 Int
Cooper T17:17 Int
HPC
Nicole Ha19:02 Int
85#
Lindsey C19:12 Int
Katie E20:15 Int
Blake P21:00 Int
Marnie21:15 Int
95#
Dale21:30 Int
Harley21:51 Int
Kelley22:00 Int
Eddie22:16 Int
Kelly S23:35 Int
Chelsea25:16 Int
Debra10:00 Sc
Jemma12:37 Sc
Megan S13:10 Sc
Pam17:00 Sc
45/ful1 reps/200
Ginny17:10 Sc
Jeanne18:45 Sc
65# full reps 400m
Mindy19:05 Sc
21 Hang Clean 45# 300m run
Elizabeth19:15 Sc
55full reps 400m
Christine19:32 Sc
55#/full reps
Sarah Y20:15 Sc
55/full reps
Adam20:30 Sc
95/full reps
Whitney21:10 Sc
21 reps, 400m
Breanna21:57 Sc
75#
Bob C22:01 Sc
95/full reps
Diane23:00 Sc
65 for 15/400m
Mariah23:30 Sc
65full reps
Molly24:24 Sc
Laura M22:00. 85lbs, 400/200 m 2 & 3 rnd
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

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