Daily WOD

Thu, Feb 13 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250213 METCON250213 AT-HOME WOD250213 POST-WOD SKILLWEEK 5 CHALLENGE

250213 METCON


(Time, Int, Sc)
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

Rx2: Jumping bar muscle-ups

Rx3: Foot-assisted pull-ups;
Foot-assisted dips

Intended Stimulus:
-6:00-12:00.
-Each row in :35-:45; maintain a 1:45/2:30 pace.
-Bar muscle-ups in 1-2 sets.
-Sprint workout with upper-body pulling interference.


1st10:13 RxNidia Thu, Feb 13, 2025
2nd10:30 RxOlivia M Thu, Feb 13, 2025
3rd11:06 IntJulia F Thu, Feb 13, 2025
1st8:15 RxCaleb Nu Thu, Feb 13, 2025
2nd8:50 RxJeremy Thu, Feb 13, 2025
3rd9:41 RxJustin U Thu, Feb 13, 2025

Caleb Nu8:15 Rx
Jeremy8:50 Rx
Justin U9:41 Rx
Nidia10:13 Rx
Olivia M10:30 Rx
Ezra12:55 Rx
Dustin15:42 Rx
At home version
Stephen8:58 Int
Jaden9:11 Int
Thomas B9:54 Int
Jumping + running 150m
Julia F11:06 Int
3/3/2/2/1/1/1 BMU
Kelly S11:10 Int
Jenny11:25 Int
Kori11:26 Int
Thomas C13:06 Int
Mindy13:14 Int
Maddie11:21 Sc
Emily S11:32 Sc
red band strict PUs + dips
Scott P14:25 Sc
3/3/2/2/1/1/1 Jumping BMU
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

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!

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