Daily WOD

Thu, Jan 30 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250130 METCON250130 AT-HOME WODWEEK 3 CHALLENGE

250130 METCON


(Weight)
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Intended Stimulus:
-Perform 5 sets of 5 heavy back squats.
-All sets should be 70% or greater.
-Lift once every 3:00.
-Perform 5 challenging straight sets across vs. building to a 5-rep-max.
-Last tested 240709.


1st225 RxNidia Thu, Jan 30, 2025
2nd195 RxKherri Thu, Jan 30, 2025
3rd170 RxEmily S Thu, Jan 30, 2025
1st365 RxJeremy Thu, Jan 30, 2025
Jason B Thu, Jan 30, 2025
2nd310 RxCaleb Nu Thu, Jan 30, 2025
3rd295 RxThomas C Thu, Jan 30, 2025

Jason B365 Rx
Jeremy365 Rx
Caleb Nu310 Rx
Thomas C295 Rx
Justin U285 Rx
Ezra285 Rx
Andrew275 Rx
Chad275 Rx
Nidia225 Rx
John R205 Rx
Kherri195 Rx
Diego185 Rx
Emily S170 Rx
Thomas B170 Rx
Breanna155 Rx
Mari150 Rx
Lindsey C150 Rx
135-140-145-145-150
Olivia B145 Rx
Nicole Ha140 Rx
Steven W135 Rx
Kori135 Rx
Harley135 Rx
Maddie125 Rx
Dana F125 Rx
Alex D125 Rx
Laura M120 Rx
Jenny110 Rx
Kelly S110 Rx
Cecy105 Rx
Megan M105 Rx
Mariah90 Rx
Cindy72.5 Rx
Dana J30 Rx
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

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 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

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