Daily WOD

Tue, Aug 20 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240820 METCON20240820 OPTIONAL COMPETE STRENGTH20240820 OPTIONAL COMPETE SKILL

20240820 METCON


(Time, Int, Sc)
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike

Rx2: ankle-wrapped single-leg squats, 15 pull-ups, 20 push-ups
Rx3: reverse lunges, 10 ring rows, 10 push-ups from knees as needed

INTENDED STIMULUS
- 16:00-24:00.
- Keep total time for all three gymnastics movements to 3:00 or less each round.
- Bike in 3:00 or less per round.
- Long moderate-to-high volume bodyweight workout.


1st22:38 RxMari Tue, Aug 20, 2024
2nd28:51 RxOlivia M Tue, Aug 20, 2024
3rd20:45 IntLindsey C Tue, Aug 20, 2024
1st20:38 RxKyle Tue, Aug 20, 2024
2nd20:50 RxThomas C Tue, Aug 20, 2024
3rd26:10 RxChad Tue, Aug 20, 2024

Kyle20:38 Rx
Thomas C20:50 Rx
Mari22:38 Rx
Chad26:10 Rx
Justin U28:04 Rx
Run
Olivia M28:51 Rx
Tom20:25 Int
Cooper T20:42 Int
Lindsey C20:45 Int
Amberly21:25 Int
3 full RX rounds
Cecy21:38 Int
Emily G23:05 Int
Ian N23:16 Int
Tricia23:43 Int
Nicole Hu24:06 Int
Diane24:13 Int
Bud24:21 Int
Megan M14:24 Sc
Alex D16:33 Sc
box SLS, RX reps
Jocelyn18:42 Sc
Matias20:09 Sc
Adam21:21 Sc
box SLS, JPU, RX reps
Sarah Y21:27 Sc
Jeanne21:39 Sc
Alison21:41 Sc
Shelby B22:12 Sc
Kelly P24:14 Sc
banded PU, RX reps
Melissa B24:30 Sc
Hope28:48 Sc
box SLS, banded PU, RX reps
Katie E✔️ Sc
Full reps - banded pu, knee pushups, elevated prom pistols
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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

melinda f


4 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

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