Daily WOD

Mon, Mar 3 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Kim
NANCY250303 PRE-WOD SKILL250303 AT-HOME WOD250303 OPTIONAL STRENGTH250303 OPTIONAL SKILLWEEK 8

NANCY


(Time, Int, Sc, Girls (G-N))
5 rounds for time:
400-meter run
15 overhead squats (65/95 lb)

Rx2: (55/75 lb)

Rx3: 200-meter run;
10 overhead squats (35/45 lb)

Intended Stimulus:
-10:00-18:00; 12:00-16:00 for most athletes.
-Light overhead squat loading for sets of 5+ and no missed reps.
-Fast but consistent pace on the runs.
-Classic CrossFit + CAP Benchmark; retest from 250303.

Planned: Mon,Jul21,2025 Mon,Mar3,2025 Tue,Oct1,2024 Wed,Apr7,2021
TodayAll Time

Justin U14:24 Rx
Jessica T16:01 Rx 5th
row
Ezra16:12 Rx 7th
Kherri16:41 Rx 6th
Chad17:50 Rx
Tom22:36 Rx 16th
Cooper T15:06 Int 18th
Back squats 95#
Kristen15:07 Int 15th
Jaden16:04 Int 19th
Julia F16:35 Int
Diego16:38 Int 21st
Kelley19:09 Int 21st
Thomas B19:17 Int
Rebecca P21:42 Int
Shelby B22:04 Int 24th
row instead of run :)
Alex D22:46 Int 25th
Cecy10:05 Sc 26th
Scott P11:09 Sc 27th
Debra11:45 Sc
Diane12:07 Sc
Alice12:30 Sc 33rd
bike
Aniki11:00
box squats with plate
Jen11:00 52nd
200m 15#
Laura B13:37
35# front squats, partner with Addie!
Julie15:02
scaled
Ginny15:02 53rd
wpvc/bike
Katie E17:57
45# rx reps
Sarah Y19:23
45# rx2 reps
Adam19:48
rx2 wt to 22' box
Sadie20:34 57th
35# 400m
Dana F22:22
45#
Kori23:01
70# 300m
Elizabethalt wod
scaled
Lindsey CAlt WOD
25.1 retest
Harley✅
25.1
John RYep
25.1
DaleYea Rx
Redo 25.1
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

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

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