Daily WOD

Wed, Oct 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
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FRAN241016 POST WOD SKILL241016 OPTIONAL CHAD 1000X PREP241016 OPTIONAL SKILLMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

FRAN


(Time, Int, Sc, Girls (A-F))
21-15-9 reps of:
Thrusters (65/95 lb)
Pull-ups

Rx2: 15-12-9 reps

Rx3: 15-12-9: (35/45 lb); Ring rows

Masters 55+: (45/65 lb)

Intended Stimulus:
-10:00 or less; potentially 3:00 or less for advanced athletes.
-Light-to-moderate thrusters; 1-3 sets per round.
-Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
-Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
-September CAP benchmark last tested in 250324.

Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Sep2,2021 Tue,Jun16,2020 Tue,Jan22,2019 Sun,Aug19,2018
TodayAll Time

Nidia3:00 Rx 1st
Caleb Nu3:40 Rx 5th
Thomas C4:38 Rx
Olivia M5:37 Rx
Justin T5:50 Rx 13th
PR!! :)
Jessica L6:20 Rx 9th
Justin U6:42 Rx
Chad7:15 Rx
Jason B7:31 Rx 17th
Emily G8:01 Rx 18th
Zach W8:37 Rx
John R4:38 Int 22nd
Cooper T4:59 Int
Rx Reps
Andrew5:06 Int 24th
Matt Br5:09 Int
Julia F5:10 Int
Cecy5:27 Int
Nicole Ha5:43 Int 23rd
Lindsey H6:04 Int 25th
Tom7:04 Int
Bob C7:35 Int 28th
Greg U7:57 Int
RX Reps
Jenny3:26 Sc 33rd
Debra4:04 Sc
15#
Christine4:20 Sc 34th
Rx reps Rx2 weight/blue band
Kelly P4:42 Sc
Rx Reps, 45#, Jumping Pull-Ups
Alice4:55 Sc 35th
Jeanne5:10 Sc 37th
Diane5:15 Sc
Rx2 reps w/35#
Mariah5:48 Sc 41st
Rx Reps, 45#, Jumping Pull-Ups
Diego6:02 Sc 31st
Rx2 Reps, 65#, Jumping Pull-Ups
Kristen6:10 Sc 44th
45/band
Kelly S7:25 Sc 49th
Rx Reps, 55#, Jumping Pull-Ups
Elizabeth3:30 56th
Ring rows/box squats
Ginny4:38 58th
scaled
Rebecca P4:44
Rx Reps, 45#, Jumping Pull-Ups
Harley5:19 61st
65, ring rows
Susan5:44
20#
Pam6:29
25#/jumping
Maddy6:56
55# banded
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

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 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

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