Daily WOD

Fri, Jun 14 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240614 METCON20240614 POST WOD SKILL20240614 OPTIONAL COMPETE STAMINA20240614 OPTIONAL COMPETE ACCESSORY

20240614 METCON


(Time, Int, Sc)
For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

Rx2: 20 SDLHP, :45 plank holds, 20 lateral burpees over bar
Rx3: 15 SDLHP, :30 plank holds, 15 lateral burpees over bar

INTENDED STIMULUS
- Moderate duration effort.
- 8:00-15:00.
- 10 or more unbroken sumo deadlift high pull reps at a time for most athletes and 6 or more for beginner athletes.
- Accumulate plank holds in 2:00 or less.
- Burpees in 3:00 or less.


1st11:06 RxKherri Fri, Jun 14, 2024
2nd11:15 RxMarnie Fri, Jun 14, 2024
3rd13:35 RxAmberly Fri, Jun 14, 2024
1st9:13 RxJeremy Fri, Jun 14, 2024
2nd10:13 RxThomas C Fri, Jun 14, 2024
3rd11:06 RxDale Fri, Jun 14, 2024

Jeremy9:13 Rx
Thomas C10:13 Rx
Dale11:06 Rx
Kherri11:06 Rx
Marnie11:15 Rx
Jackson11:33 Rx
Justin U13:22 Rx
Amberly13:35 Rx
Jason B14:43 Rx
Adam16:45 Rx
kb
Rebecca P8:01 Int
Kelly P9:11 Int
Jeanne9:22 Int
Tom10:56 Int
Robbie12:56 Int
45# full reps
Trina13:35 Int
Dana F14:17 Int
45# full reps
Steven W16:00 Int
Mindy12:43 Sc
Mixture raw and rx3
Susan13:37 Sc
Debra10:49
scaled
Katie E✔️ Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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 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

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

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