Daily WOD

Tue, Oct 29 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Justice
241029 METCON241029 AT-HOME WODMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241029 METCON


(Time, Int, Sc)
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)

Rx2: 40 double-unders; (20/35 lb)

Rx3: 400-m run; 40 single-unders; 20 DB goblet carry reverse lunges (15/25 lb)

Intended Stimulus
-12:00-16:00.
-Runs in 5:00 or less.
-Double-unders in :30-1:00. Athletes can spend up to 2:00 accumulating reps if they’re working to develop this skill.
-Lunges in 1:00-2:00.
-Continuous movement through the lunges.


1st12:20 RxOlivia M Tue, Oct 29, 2024
2nd13:48 RxJessica L Tue, Oct 29, 2024
3rd13:53 RxNidia Tue, Oct 29, 2024
1st11:37 RxJeremy Tue, Oct 29, 2024
2nd11:57 RxCarson C Tue, Oct 29, 2024
3rd15:02 RxCaleb Nu Tue, Oct 29, 2024

Jeremy11:37 Rx
48 cal bike
Carson C11:57 Rx
Olivia M12:20 Rx
Jessica L13:48 Rx
4 x 200m run
Nidia13:53 Rx
Caleb Nu15:02 Rx
Jessica T15:06 Rx
bike
Kherri16:38 Rx
Lindsey H17:43 Rx
Aidan14:38 Int
Lindsey C16:18 Int
All Rx except 40 DU
Dana F19:00 Int
Rx w/ 25# DB,
Laura M21:30 Int
25# DB
Emily G12:47 Sc
RX with singles
Kelly P13:34 Sc
Rx w/ 20# DB
Diego13:35 Sc
Rx reps, single unders, 35# DB
Liv13:57 Sc
30#, 60 singles
Kori14:24 Sc
RX with 400m
Jaden14:52 Sc
RX with singles
Megan M15:06 Sc
Rx reps, single unders, 20# DB
Cecy15:15 Sc
30#, 60 singles
Rebecca P15:17 Sc
40 SUs
Kelly S15:59 Sc
25#, 60 singles
Hope16:35 Sc
800m, 25# DB, DU attempts
Jocelyn17:00 Sc
20#
Shelby B18:37 Sc
600m, 60 SUs, 25# DB
Chad13:22
scaled
Justin U14:26
Double Singles
Maddy15:31
Singles 25#
Katie E15:45
800m, 35#, 60 singles
Jeanne16:50
Singles
Justin T16:50
Bike 60 cals
Tom21:23
800m, 2:00 DU practice, 40 reps w/ 50# DB
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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