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

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

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

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

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