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

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 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

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