Daily WOD

Mon, Dec 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Lauren Wa
251230 METCON241230 AT-HOME WOD241230 OPTIONAL STRENGTH241230 OPTIONAL STAMINA

251230 METCON


(Rounds, Int, Sc)
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Rx2: 4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

Rx3: 4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.

Masters 55+ option:
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Intended Stimulus
-2+ rounds per AMRAP.
-Unbroken hang power cleans and shoulder-to-overheads.
-Pull-ups in 1-2 sets.
-Enough rest to push each AMRAP, but not to fully recover.
-Start each AMRAP back at the hang power cleans.
-Retest from 241230.

Planned: Tue,Dec30,2025 Mon,Dec30,2024
TodayAll Time

Jeremy275 Rx
Thomas C237 Rx
Nidia232 Rx
Kherri220 Rx
Ezra177 Rx
Dan250 Int
12 pull ups
Mat241 Int
rx2 with bent over db row
Justin U238 Int
Lindsey C235 Int
Robbie231 Int
Jeanne225 Int
Jessica T222 Int
Lindsey H215 Int
65#, regular burpees for second half
Jessica L211 Int
Cooper T210 Int
Kori208 Int
rx2 with bent over db row
Christine206 Int
Jaden204 Int
Rebecca P199 Int
Thomas B197 Int
Liv191 Int
Cecy167 Int
Aidan167 Int
Laura M166 Int
Adam137 Int
Dale210 Sc
65. 9 pull ups
Diane204 Sc
45#/jpu
Pam175 Sc
Megan S174 Sc
55#
Alice156 Sc
40#
Susan105 Sc
Elizabeth288
Mod wod
Katie E240
65#, banded pu/rr
Dana F201
rx2 with 55
Ginny192
rx3 with 25
Kelly S170
rx2 with jpu
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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!