Daily WOD

Fri, Mar 28 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (24 days ago)
250328 METCON250328 POST-WOD SKILL250328 AT-HOME WOD250328 OPTIONAL STRENGTH250328 OPTIONAL ACCESSORY

250328 METCON


(Calories, Sc, Fnd)
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

Rx2: 12 wall-ball shots (14/20 lb) (9/10 ft)

Rx3: 6 wall-ball shots (10/14 lb) (9/10 ft)

Intended Stimulus:
-1:00+ for row calories per round.
-Advanced athletes should push to hold 20+ calories per round; intermediate and beginner athletes should start at a pace they can easily maintain and gradually try to increase the pace as able.
-Unbroken wall-ball shots without excessive straining.


1st197 RxOlivia M Fri, Mar 28, 2025
2nd195 RxNidia Fri, Mar 28, 2025
3rd193 RxEmily S Fri, Mar 28, 2025
1st254 RxJeremy Fri, Mar 28, 2025
2nd252 RxEzra Fri, Mar 28, 2025
3rd220 RxCarson C Fri, Mar 28, 2025

Jeremy254 Rx
38, 35, 32, 31, 30, 29, 29, 30
Ezra252 Rx
30, 31, 32, 33, 32, 32, 31, 31
Carson C220 Rx
Tom218 Rx
Olivia M197 Rx
24/25/25/24/24/24/25/26
Jason195 Rx
25-25-25-25-24-24-23-24
Nidia195 Rx
Emily S193 Rx
Thomas B189 Rx
30,26,23,23,22,24,20,21
Andrew173 Rx
Ski
Maddy171 Rx
Katie E167 Rx
Maddie167 Rx
Lindsey C163 Rx
Dustin163 Rx
Kherri160 Rx
Jessica L157 Rx
Dale156 Rx
Ski
Chad154 Rx
Christine145 Rx
Jeanne144 Rx
Deanna136 Rx
Adam135 Rx
Bike
Sarah Y131 Rx
Kristen116 Rx
Alicia101 Rx
Prom
Nicole Ha86 Rx
5 rds
Diane142 Sc
Kelly S115 Sc
Debra86 Sc
Veronica127 Fnd
Rx Reps, 10# Ball
Pam116 Fnd
9 Wall Balls, 6# WB
Laura B99 Fnd
Susan97 Fnd
9 Wall Balls, 6# WB
Aniki95 Fnd
6# WB
Alice86.6 Fnd
Bike, 8# WB
Blake L81.5 Fnd
Bike
Scott P140
10# ball RX reps
Steven W96
14#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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a year ago

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2 years ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e