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

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

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

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