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

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