Daily WOD

Fri, Apr 4 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250404 PARTNER METCON250404 POST-WOD SKILL250404 AT-HOME WOD250404 OPTIONAL STAMINA

250404 PARTNER METCON


(Time, Int, Sc)
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

Rx2: 75-cal row; 75 KB swings (35/53 lb)

Rx3: 50-cal row; 25 synchronized sit-ups; 75 KB swings (18/26 lb)

Intended Stimulus:
-16:00-20:00.
-Complete each row in close to 5:00.
-Partners trade off in quick sets.
-Light-to-moderate kettlebell load


1st18:06 RxNidia Fri, Apr 4, 2025
Lindsey C Fri, Apr 4, 2025
2nd19:00 RxKelly P Fri, Apr 4, 2025
3rd19:40 RxEmily S Fri, Apr 4, 2025
1st19:01 RxEzra Fri, Apr 4, 2025
Jason B Fri, Apr 4, 2025
2nd19:40 RxDustin Fri, Apr 4, 2025
3rd19:59 RxCooper T Fri, Apr 4, 2025

Lindsey C18:06 Rx
Nidia18:06 Rx
Kelly P19:00 Rx
Jason B19:01 Rx
Ezra19:01 Rx
Emily S19:40 Rx
Dustin19:40 Rx
Christine19:59 Rx
Cooper T19:59 Rx
Justin U21:44 Rx
Chad21:44 Rx
Katie E22:41 Rx
Greg U22:41 Rx
Thomas B23:09 Rx
Kelly S23:35 Rx
Andrew23:35 Rx
Jeanne26:00 Rx
Cindy26:00 Rx
Dana F27:00 Rx
Solo/At Home/Full Reps
Jessica T20:08 Int
Rx reps
Pam22:00 Int
Alicia22:00 Int
Breanna27:27 Int
Rx but 75 Cal
Debra17:35 Sc
Steven W17:35 Sc
Alice19:33 Sc
Aniki19:33 Sc
Jacob L23:09 Sc
Rx but 30# KB
Veronica26:00 Sc
Rx but 26# KB
Deanna26:00 Sc
Rx but 26# KB
Eddie27:27 Sc
Rx but 75 Cal & 30# KB
Olivia M15:38
Solo — 50 Cal / 50 Sit-Ups / 50 35# KBS (equal work/bar hang ratio) / 50 Sit-Ups / 50 Cal
ElizabethMod wod :)
scaled
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

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

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

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