Daily WOD

Tue, Jul 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Harley & Breanna
20240716 METCON20240716 OPTIONAL COMPETE STRENGTH20240716 OPTIONAL COMPETE STAMINA

20240716 METCON


(Time, Int, Sc)
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.

Rx2: 20/35 lb
Rx3: 5/10/15/20 abmat sit-ups, 100/200/300/400m run, 50m farmers carry (10/15 lb)

INTENDED STIMULUS
- 15:00-20:00.
- Longest run in 3:00 or less.
- Farmers carries in 1-2 sets and in 1:00 or less.
- 50 sit-ups in 2:00 or less.

STRATEGY
- Push the pace where you can. Jog if you can jog with the dumbbell during the farmers carries and push the pace on each of the runs.
- Breathe throughout the sit-ups and regain your strength for the next set.


1st19:01 RxMaddy Tue, Jul 16, 2024
2nd19:36 RxCecy Tue, Jul 16, 2024
3rd23:41 RxKatie E Tue, Jul 16, 2024
1st16:40 RxCarson C Tue, Jul 16, 2024
2nd18:40 RxChase To Tue, Jul 16, 2024
3rd19:25 RxCooper T Tue, Jul 16, 2024

Carson C16:40 Rx
Chase To18:40 Rx
V-ups & #70
Maddy19:01 Rx
Cooper T19:25 Rx
Cecy19:36 Rx
Justin U20:00 Rx
Zach W22:04 Rx
Katie E23:41 Rx
Kherri24:00 Rx
Dana F18:33 Int
Elizabeth19:49 Int
Rx2+ (25#)
Kelly S21:00 Int
Laura M23:13 Int
Rx2+ (25#)
Jacob L25:29 Int
Accidentally ran 600 to finish
Alice16:40 Sc
Emilie18:12 Sc
Nicole Hu23:50 Sc
Rx3+ 15# for 100m, Rx distance runs
Diane18:41
scaled
Harley-
MODWOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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


2 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

Lyndsie Williams


3 months ago

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