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

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

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

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