Daily WOD

Wed, Jun 5 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Kori
Gymversary: Justice(4)
20240605 METCON20240605 POST WOD STRENGTH20240605 OPTIONAL COMPETE SKILL

20240605 METCON


(Time, Int, Sc)
For time:
800/1,000-meter row
– Rest 4:00
600/750-meter row
– Rest 3:00
400/500-meter row
– Rest 2:00
200/250-meter row

Rx2: 400/500, 300/400, 200/300, 100/200

NOTES
- Rowing intervals that decrease in length across the workout.
- Perform 800/1,000 meters in 4:00 or less.
- Plenty of rest to promote recovery and allow you to push the pace during each interval.


1st16:57 RxLindsey C Wed, Jun 5, 2024
2nd17:02 RxMarnie Wed, Jun 5, 2024
3rd17:15 RxNidia Wed, Jun 5, 2024
1st16:15 RxAdam Wed, Jun 5, 2024
2nd17:19 RxJeremy Wed, Jun 5, 2024
3rd17:20 RxJustin T Wed, Jun 5, 2024

Adam16:15 Rx
bike
Lindsey C16:57 Rx
Bike
Marnie17:02 Rx
Nidia17:15 Rx
ERG
Cecy17:19 Rx
Jeremy17:19 Rx
Justin T17:20 Rx
bike
Jason B17:31 Rx
Kherri17:31 Rx
Jackson17:33 Rx
Jeanne17:34 Rx
Dana F17:35 Rx
Rebecca P17:38 Rx
John R17:40 Rx
Breanna17:49 Rx
Thomas C17:51 Rx
Mindy18:00 Rx
Christine18:02 Rx
Laura M18:05 Rx
Kristen18:15 Rx
Caleb Nu18:20 Rx
Carson C18:24 Rx
Ski
Robbie18:30 Rx
Alice19:00 Rx
Dustin19:18 Rx
Airbike/Row
Greg U19:21 Rx
Trina19:42 Rx
Dale19:43 Rx
Ski-erg4:51; 3:29; 1:45; :39
Justin U20:21 Rx
Susan13:55 Int
Pamyesterday's wod
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

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

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!

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

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