Daily WOD

Wed, Nov 13 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
241113 METCON241113 AT-HOME WOD241113 OPTIONAL ACCESSORY

241113 METCON


(Time, Int, Sc)
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders

Rx2: (10/14 lb); 30 double-unders

Rx3: 20 wall-ball shots (6/10 lb); 45 single-unders

Intended Stimulus:
-8:00-12:00.
-Wall-ball shots in sets of 10 or more.
-Double-unders in 2:00 or less.


1st7:11 RxNidia Wed, Nov 13, 2024
2nd8:08 RxOlivia M Wed, Nov 13, 2024
3rd9:32 RxKherri Wed, Nov 13, 2024
1st9:12 RxCaleb Nu Wed, Nov 13, 2024
2nd9:37 RxChase To Wed, Nov 13, 2024
3rd10:47 RxCooper T Wed, Nov 13, 2024

Nidia7:11 Rx
Olivia M8:08 Rx
Caleb Nu9:12 Rx
Kherri9:32 Rx
Chase To9:37 Rx
Lindsey C9:46 Rx
Nicole Ha9:56 Rx
Cooper T10:47 Rx
Matt Br11:38 Rx
Jason B7:44 Int
Tom10:00 Int
Cecy10:16 Int
Ian N10:51 Int
All reps/14#
Laura M11:02 Int
Dale6:09 Sc
14# full reps & singles. Time to go heavier on WB
Megan M6:11 Sc
Susan6:29 Sc
Kelly P6:30 Sc
Rx Reps, 10#, Singles
Rebecca P6:35 Sc
Rx Reps, 10#, Singles
Alex D6:56 Sc
Rx Reps, 10#, Singles
Pam7:03 Sc
Jocelyn7:51 Sc
Rx Reps, SUs
Kaylin8:45 Sc
10#, 30 DU, 90 Singles, 90 Singles
Christine9:45 Sc
Rx reps 10#/180 Singles
Greg U10:09 Sc
30/WB 14lb 90/SU
Alice10:15 Sc
Steven W13
Singles 14#
Ginny6:05
scaled
Mari6:40
scaled
Blake P6:48
Sub bike for DU
Adam7:46
scaled
Thomas C7:47
Sub bike for DU
Julia F8:11
scaled
Elizabeth9:15
Bike 12 C, 30 lunge
Justin U9:42
RX 135 singles
Jeanne9:48
scaled
Katie E10:42
14#, 180 singles
Sarah Y11:00
10# single/double
Julie11:01
10# 60 singles
Kristen11:30
scaled
Chad11:47
single-single-double
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

melinda f


4 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

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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!