Daily WOD

Wed, Jan 29 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250129 METCON250129 AT-HOME WOD250129 OPTIONAL STRENGTH250129 OPTIONAL ACCESSORYWEEK 3 CHALLENGE

250129 METCON


(Time, Int, Sc)
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.

Rx2: 5-10-15-15-15 reps
– Complete 15 double-unders after each round.

Rx3: 3-6-9-12-15 reps; Ring rows; (15/20 lb)
– Complete 15 single-unders after each round.

Intended Stimulus:
-9:00-15:00.
-Switch arms as needed on the dumbbell push press.
-First two rounds of pull-ups unbroken; final set in :45 or less.
-Light-to-moderate push press load for sets of 5+ before switching arms.
-Advanced athletes can consider increasing load if they anticipate being able to do the rounds of 15+ unbroken.
-Mostly unbroken sets of double-unders in :30 or less per round, including rest and transitions.


1st10:35 RxEmily S Wed, Jan 29, 2025
2nd14:06 RxNidia Wed, Jan 29, 2025
3rd9:48 IntJulia F Wed, Jan 29, 2025
1st9:42 RxJeremy Wed, Jan 29, 2025
2nd12:09 RxCaleb Nu Wed, Jan 29, 2025
3rd11:30 IntCooper T Wed, Jan 29, 2025

Jeremy9:42 Rx
Emily S10:35 Rx
Caleb Nu12:09 Rx
Nidia14:06 Rx
Julia F9:48 Int
Nicole Ha11:13 Int
25#, 30 du
Cooper T11:30 Int
30 DU
Chad11:40 Int
Dan12:17 Int
Debra7:11 Sc
Greg U7:59 Sc
Jeanne8:20 Sc
Rebecca P8:30 Sc
Kelly P8:45 Sc
Jenny9:28 Sc
Susan9:30 Sc
John R9:44 Sc
Emma L10:01 Sc
Pam10:24 Sc
Lindsey C10:38 Sc
Justin U10:52 Sc
Rx2 C2B 40lb DB 30 Singles
Thomas B11:00 Sc
Erika R11:02 Sc
DU
Diane11:29 Sc
Alice11:34 Sc
Adam11:35 Sc
Dale12:03 Sc
Full reps, 25#, singles
Christine12:03 Sc
Rx reps, bl. Band, 25#, 60 SU
Katie E12:26 Sc
RX reps, 25#, banded C2B, 60 singles
Cecy12:30 Sc
Rx2 reps, PU, 25#, 60 singles
Olivia B14:04 Sc
Dreanna14:12 Sc
Pu, :30 du practice
Mari7:10
scaled
Thomas C13:22
Bike sub for DU
Trina14:04
Jumped without pain. WIN!
Tom15:12
Scaled PU 15 DUS
Andrew✅
scaled
William✅ Sc
Dena✅ Sc
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

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

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

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

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