Daily WOD

Tue, Mar 18 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250318 METCON250318 POST-SKILL WOD250318 AT-HOME WOD250318 OPTIONAL STRENGTH250318 OPTIONAL MIDLINEWEEK 10

250318 METCON


(Time, Int, Sc)
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

Rx2: 12/15-cal row; 9 deadlifts (75/115 lb);
6 hang power cleans

Rx3: 10/12-cal row; 8 deadlifts (35/45 lb);
6 hang power cleans

Intended Stimulus:
-8:00-15:00; most athletes in 10:00-13:00.
-Row efforts in :50-1:20.
-Deadlifts in :15-:30 and 1-2 sets.
-Hang power cleans in :20-1:00 and 1-2 sets.
-Similar to the Hero workout DT, but without the push jerk and with the addition of increased movement redundancy from the row.
-High movement redundancy and the likelihood of local muscular fatigue in the glutes, back, and grip.


1st10:15 RxNidia Tue, Mar 18, 2025
2nd13:43 RxOlivia M Tue, Mar 18, 2025
3rd14:52 RxEmily S Tue, Mar 18, 2025
1st11:05 RxJeremy Tue, Mar 18, 2025
2nd11:58 RxCarson C Tue, Mar 18, 2025
3rd12:48 RxThomas C Tue, Mar 18, 2025

Nidia10:15 Rx
Jeremy11:05 Rx
Bike
Carson C11:58 Rx
Ski
Thomas C12:48 Rx
Ski
Olivia M13:43 Rx
Emily S14:52 Rx
ski
Lindsey C15:08 Rx
Ski
Caleb Nu15:37 Rx
Ski
Chad8:50 Int
Justin U9:05 Int
Jason B9:49 Int
Jeanne10:38 Int
Gabby11:28 Int
Kelly S12:04 Int
Christine12:13 Int
Rx Reps, 75#
Dana F12:16 Int
Liv12:34 Int
Ski
Breanna13:38 Int
Rx Reps, Ski
Katie E13:41 Int
95#, Rx Reps
Tom13:55 Int
Rx Reps
Blake L13:58 Int
Rebecca P13:59 Int
Rx Reps
Kaylin14:26 Int
Thomas B14:50 Int
15 Cal Row, Rx BB Reps @ 115#
Megan M15:22 Int
Rx Reps
Cecy16:10 Int
Rx Reps, 75#
Cindy10:28 Sc
65#
Emma L11:10 Sc
55#, Rx2 Reps
Dustin12:04 Sc
95#, 18 Cal/9 DL/6 HPC
Hope13:25 Sc
Rx Reps, 1 Rd @ 75#, 4 Rds @ 65#
Jen14:27 Sc
Rx Reps, 55#
Steven W15:00 Sc
75
Bob C19:15 Sc
Rx Reps, Bike, 95# BB
Trey W7:20
3 Rounds - had to leave early
Jacob L14:15
3 Rounds
Kori16:11
With Emma #85
Scott P16:20
Rx Reps, 135# DL, 45# HPC
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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