Daily WOD

Tue, Apr 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240430 METCON20240430 OPTIONAL COMPETE STRENGTH20240430 OPTIONAL COMPETE ACCESSORY

20240430 METCON


(Time, Int, Sc)
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.

Rx2: 20/35
Rx3: 400/400/200/200m, 24/12/6 reps, 10/15#

INTENDED STIMULUS
- 10:00-15:00.
- Complete the set of 36 lunges in no more than 2:00.
- 800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.


1st14:51 RxJessica L Tue, Apr 30, 2024
2nd16:03 RxOlivia M Tue, Apr 30, 2024
3rd16:23 RxKatie E Tue, Apr 30, 2024
1st14:03 RxJeremy Tue, Apr 30, 2024
2nd14:43 RxCarson C Tue, Apr 30, 2024
3rd16:10 RxThomas C Tue, Apr 30, 2024

Jeremy14:03 Rx
Airbike
Carson C14:43 Rx
Jessica L14:51 Rx
Row
Olivia M16:03 Rx
Thomas C16:10 Rx
Echo Bike, no music, no fan, (1) 50# DB (1) 55# KB
Katie E16:23 Rx
Row
Justin T17:43 Rx
Airbike
Lindsey C18:13 Rx
Nidia18:35 Rx
Kherri19:37 Rx
Jackson19:44 Rx
Marnie20:00 Rx
Cooper T14:52 Int
Airbike, 40#
Diane15:25 Int
Kelley16:01 Int
Cecy16:15 Int
Elizabeth16:37 Int
Jamie16:38 Int
Airbike
Jenn16:38 Int
Row
Hope16:48 Int
Jeanne18:17 Int
Megan M18:30 Int
Trina19:08 Int
Row
Clay P19:53 Int
Kelly S20:54 Int
Emilie13:50 Sc
Chelsea16:10 Sc
800/600/400/200, 10#
Lynda16:36 Sc
Row 800/600/400/200
Whitney18:25 Sc
800/600/400/200
Makayla18:33 Sc
Laura M19:10 Sc
800/400/200/200, 15#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Jake Dombrowsky


3 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

Denisha Beasley


3 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

melinda f


3 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

Emily Sanders


3 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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!