Daily WOD

Thu, Jan 23 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250123 METCON250123 AT-HOME WOD250123 POST-WOD SKILLWEEK 2 CHALLENGE

250123 METCON


(Time, Int, Sc)
For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run

Rx2: (24/24 in); (24/24 in); (20/20 in)

Rx3: 10 box jumps (12/12 in); 200-m run;
12 box jumps (8/8 in); 200-m run;
15 box jumps (4/4 in); 200-m run;
– Use 1-2 stacked 45-lb plates to preserve the jumping stimulus for those able to jump but not to the full box height.

Intended Stimulus:
-7:00-13:00.
-Box jumps in 1:00-2:00.
-Runs in 1:45-2:15.
-Box jump height decreases as volume increases.
-Retest from 240619.


1st2 Hours 55 Minutes RxLiv Thu, Jan 23, 2025
2nd8:32 RxOlivia M Thu, Jan 23, 2025
3rd8:57 RxMari Thu, Jan 23, 2025
1st7:41 RxKyle Thu, Jan 23, 2025
2nd8:27 RxDan Thu, Jan 23, 2025
3rd8:45 RxCooper T Thu, Jan 23, 2025

Liv2 Hours 55 Minutes Rx
12 Mile Ruck, 35lbs (Dry), 8lb ruck
Kyle7:41 Rx
Dan8:27 Rx
Olivia M8:32 Rx
Cooper T8:45 Rx
At Home
Justin U8:47 Rx
Mari8:57 Rx
Thomas B9:19 Rx
Chad9:26 Rx
Jason B9:54 Rx
1000m Bike
Nidia9:54 Rx
John R10:03 Rx
Ezra10:30 Rx
Aidan10:54 Rx
Kaylin12:51 Rx
Julia F9:37 Int
At home w treadmill
Emily S9:46 Int
26in, 24, 20
Kori9:54 Int
Adam10:20 Int
Step ups
Diego10:37 Int
Kherri11:24 Int
Steven W11:30 Int
300m run
Harley12:26 Int
Jenny13:18 Int
Laura M13:22 Int
Rx reps/ 30 in step ups/ 400 m row
Greg U14:40 Int
24” box all rounds
Cindy10:15 Sc
Rx Reps: Step-Ups @ 24”, 24”, 20”; 400m Rows
Olivia B10:41 Sc
Rx2 Jumps, 200m Runs
Emma L11:25 Sc
Rx Reps, 20” & 16” Box, 400m Runs
Breanna11:35 Sc
16” Box Jumps & Step-Ups, 200m Runs
Mariah12:40 Sc
Rx2 Jumps, 300m Runs
Kelly S13:20 Sc
Rx Reps: 20”, 16”, 16”; 400m Runs
Debra13:51 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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