Daily WOD

Tue, Oct 1 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
NANCY241001 OPTIONAL COMPETE STRENGTH 1241001 OPTIONAL COMPETE ACCESSORY 1MEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

NANCY


(Time, Int, Sc, Girls (G-N))
5 rounds for time:
400-meter run
15 overhead squats (65/95 lb)

Rx2: (55/75 lb)

Rx3: 200-meter run;
10 overhead squats (35/45 lb)

Intended Stimulus:
-10:00-18:00; 12:00-16:00 for most athletes.
-Light overhead squat loading for sets of 5+ and no missed reps.
-Fast but consistent pace on the runs.
-Classic CrossFit + CAP Benchmark; retest from 250303.

Planned: Mon,Jul21,2025 Mon,Mar3,2025 Tue,Oct1,2024 Wed,Apr7,2021
TodayAll Time

Jay13:09 Rx 2nd
Jeremy13:33 Rx 3rd
Nidia15:03 Rx 3rd
Chase To15:40 Rx
Justin U15:44 Rx
Mari15:48 Rx 4th
Kyle16:27 Rx 8th
Caleb Nu16:39 Rx 9th
Jackson17:01 Rx 10th
Thomas C17:25 Rx 12th
Jessica T17:31 Rx
1200m airbike
Olivia M17:52 Rx 9th
🤢. All 400m sub 2:10, all OH Squats 10/5.
Chad18:06 Rx
Julia F18:35 Rx 11th
Justin T19:04 Rx 13th
Bike
Harley21:00 Rx 14th
Cooper T15:31 Int
Back squats (95#)
Kori16:26 Int 16th
Ian N18:14 Int 24th
Jaden18:40 Int
1,250m Bike
Tom19:30 Int
Andrew12:00 Sc 28th
Carmen15:48 Sc 37th
Olivia B16:24 Sc 39th
Dana F17:03 Sc 41st
5 Rds
Rebecca P17:26 Sc
5 Rds
Liv17:50 Sc 44th
5 Rds: 400m, 50#
Kelly P17:56 Sc
5 Rds: 400m, 35# BB
Jenny18:13 Sc 48th
5 Rds: 400m x1, 300m x4, 35# BB
Kelly S18:18 Sc 49th
5 Rds: 300m, 35#
Lindsey C19:21 Sc
55# for 2/45# for 3
Sarah Y20:33 Sc 50th
400mrun, 45#
Laura M21:00 Sc
Rd. 1: Rx; Rds. 2-5: 300m, 55# BB
Katie E21:24 Sc
400m, 65# for 3, 35#/2
Dustin15:02 36th
5 Rds: 400m, 75# Front Squats
Adam15:40
1200m Air bike, 65#
John R18:30
65# BB; Front Squats
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


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

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