Daily WOD

Thu, Apr 24 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
FIGHT GONE BAD250424 AT-HOME WOD

FIGHT GONE BAD


(Reps, Int, Sc, Notables 1)
3 rounds for reps:
1:00 wall-ball shots (14/20 lb) (9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20/20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Intermediate: Same as Rx'd

Scaled: wall ball shots (6/10 lb) (9/10 ft);
sumo deadlift high pulls (35/45 lb);
box step-ups (12/20 in);
push presses (35/45 lb)

Intended Stimulus:
-15-25 reps for each movement.
-High-rep, lightweight conditioning workout.
-Push the pace on the row or pace based on fatigue level.
-Athletes can achieve 30-50 reps on the box jumps and push presses.
-Maintain full range of motion despite the volume and fast pace.
-Classic CrossFit benchmark workout.
-Last tested 250816.

Planned: Mon,Aug31,2026 Sat,Aug16,2025 Thu,Apr24,2025 Mon,Dec9,2024 Sat,Oct21,2023 Wed,May29,2019
TodayAll Time

Emily S326 Rx
Olivia M310 Rx 4th
56 Rep PR!
Thomas C303 Rx
Ezra302 Rx 5th
Justin U281 Rx 10th
Chad259 Rx
Adam255 Rx 14th
Thomas B255 Rx
Kori239 Rx 15th
Maddy233 Rx 18th
Tom226 Rx
Hope225 Rx 21st
Lyndsie223 Rx 22nd
Gavin221 Rx 20th
88, 67, 66
Jason B219 Rx
Kelly P218 Rx 24th
Wayne213 Rx 22nd
Dustin213 Rx 22nd
Bike
Deanna212 Rx 28th
Veronica205 Rx 30th
Bike
Kelly S184 Rx 34th
Jacob L133 Rx 28th
Katie E282 Sc
Rx but Step-Ups - 48 rep PR!
Cecy252 Sc 38th
35# Goblet Squats, 35# BB, 20” Jumps
Alicia246 Sc
10# WB, 55# SDLHP, 12” Step-Ups, 35# PP
Jeanne210 Sc
45 # 14# wb; 20” Box Jumps
Jen210 Sc 42nd
Eddie203 Sc
Emma L170 Sc 44th
Evan B:) Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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 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

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