Daily WOD

Wed, Dec 11 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Carson C(1)
241211 METCON241211 AT-HOME WOD241211 OPTIONAL CFG 2021 EVENT 10 SOLO

241211 METCON


(Weight, Int, Sc)
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Rx2: Same as Rx'd

Rx3: 3 thrusters;
AMRAP 1: Max-rep thrusters (35/45 lb)

Intended Stimulus:
-Heavy day relative to each athlete's capacity.
-Increase loading across as many reps as possible.
-Start around 50-60% of 1-rep-max thruster.
-10+ reps in the final set.
-Newer athletes should use a lighter load to practice sound mechanics before adding intensity.


1st165 RxNidia Wed, Dec 11, 2024
2nd155 RxKherri Wed, Dec 11, 2024
3rd135 RxJessica T Wed, Dec 11, 2024
1st270 RxJeremy Wed, Dec 11, 2024
2nd240 RxThomas C Wed, Dec 11, 2024
3rd235 RxCarson C Wed, Dec 11, 2024

Jeremy270 Rx
15 @ 160
Thomas C240 Rx
12 @ 140#
Carson C235 Rx
15 @ 140
Caleb Nu225 Rx
16 @ 135
Cooper T215 Rx
10 @ 135
Elijah205 Rx
5 @ 125
Tom205 Rx
Justin U185 Rx
25 @ 95#
Chad185 Rx
15 @ 95#
Nidia165 Rx
15 @ 105#
Aaron C165 Rx
6 @ 100
John R165 Rx
10 @ 115
Kherri155 Rx
22 @ 95
Jessica T135 Rx
18 @ 80#
Thomas B135 Rx
16 @ 85
Lindsey C130 Rx
10 @ 77.5
Jaden130 Rx
12 @ 80#
Breanna125 Rx
12 @ 75
Jules125 Rx
Jessica L120 Rx
13 @ 72.5
Julia F115 Rx
20 @ 65#
Dale110 Rx
20 @ 66.25
Harley110 Rx
13 @ 65
Jeanne100 Rx
16 @ 60#
Cecy100 Rx
17 @ 60#
Christine95 Rx
22 @ 55#
Robbie95 Rx
18@60
Kristen90 Rx
20 @ 55#
Liv90 Rx
20 @ 55#
Kelly P90 Rx
16 @ 55
Kelly S85 Rx
18 @ 50#
Jenny65 Rx
22 @ 40#
Alice57.5 Rx
20 @ 35#
Pam57.5 Rx
15 @ 35#
Julie55 Rx
9 @ 55#
Susan50 Rx
15 @ 30#
Aniki30 Rx
20 @ 15#
Elizabeth65
BP - 20 @ 45#
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

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