Daily WOD

Thu, Jan 16 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250116 METCON250116 AT-HOME WODWEEK 1 CHALLENGE

250116 METCON


(Reps, Int, Sc)
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.

Rx2: (105/155 lb)

Rx3: 250-m row; (55/75 lb)

Intended Stimulus:
-Each row in 2:00 or less.
-:30+ for deadlifts; 10+ reps.
-Consistent rep count through all 5 rounds.
-Comparable to 241202.


1st70 RxKherri Thu, Jan 16, 2025
2nd62 RxKatie E Thu, Jan 16, 2025
3rd39 RxNicole Ha Thu, Jan 16, 2025
Olivia B Thu, Jan 16, 2025
1st69 RxJeremy Thu, Jan 16, 2025
2nd51 RxThomas B Thu, Jan 16, 2025
3rd49 RxThomas C Thu, Jan 16, 2025

Kherri70 Rx
Jeremy69 Rx
Katie E62 Rx
Thomas B51 Rx
Thomas C49 Rx
Jason B47 Rx
Chad45 Rx
Justin U40 Rx
Olivia B39 Rx
Nicole Ha39 Rx
Andrew24 Rx
Laura M15 Rx
2:13 each row/ consistent there
Hope57 Int
Dana F35 Int
Kelly S34 Int
Hunter31 Int
Ski
Diego21 Int
Emma L72 Sc
Jeanne54 Sc
85#, 450m
Kori50 Sc
Megan M44 Sc
85#, 450m
Steven W40 Sc
#115, 300m run
Dustin10😜🤷‍♀️ Sc
115#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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

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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

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