Daily WOD

Thu, Jun 20 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

20240620


(Time, Int, Sc)
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

Rx2: Knee to Chest, 26/35
Rx3: 12-9-6-3 reps, Knee raises, single DB (10/15), burpees

INTENDED STIMULUS
Record two separate times, then add them together for total time.
Each couplet in 5:00-8:00.
Toes-to-bars in sets of 3 reps or more.
Lunges in sets of 6 or more.
First row in 1:00 or less.
Burpees in 1:00 or less.


1st14:15 RxKherri Thu, Jun 20, 2024
2nd14:33 RxMari Thu, Jun 20, 2024
3rd14:16 IntDiane Thu, Jun 20, 2024
1st9:49 RxJeremy Thu, Jun 20, 2024
2nd10:42 RxChase To Thu, Jun 20, 2024
3rd11:55 RxThomas C Thu, Jun 20, 2024

Jeremy9:49 Rx
Chase To10:42 Rx
Ski erg sun for rower. 1:1 cals
Thomas C11:55 Rx
Kherri14:15 Rx
Mari14:33 Rx
Andrew11:49 Int
Justin U12:51 Int
Dale13:30 Int
4:50 +. 8:40. Knee raises, 25#, ski, burp step over rower
Diane14:16 Int
15 lb
Jason B15:31 Int
Nidia15:31 Int
Everything Rx, except KB
Scott P16:58 Int
Adam18:49 Int
K2C
Amberly21:33 Int
Toes to bar. 10:57+10:33
Elizabeth14:05 Sc
Raises,#15DB. Burpee skip over. Rx reps
Dustin14:20 Sc
30#, K2C
Kelly S16:01 Sc
Full reps!
Mariah16:17 Sc
20#, everything else Rx/Rx2
Cecy17:01 Sc
15#, everything else Rx!
Dana F18:38 Sc
15#, STRAIGHT THROUGH!
Laura M19:30 Sc
T2B/15#. Step over rower 15/12/9/6/3
Hope19:31 Sc
Katie E✔️
KR, 20#
Trina✔️
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