Daily WOD

Wed, Apr 30 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
KELLY250430 AT-HOME WOD250430 OPTIONAL STRENGTH250430 OPTIONAL ACCESSORY

KELLY


(Time, Int, Sc, Girls (G-N))
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.

Scaled: 5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.

Foundations: 20 box jumps or step-ups (12/20 in);
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.

Masters 55+ option:
5 rounds for time of:
400-meter run
30 box jumps (20/24 in)
30 wall-ball shots (10/20 lb) (9/9 ft)
– Step down from the box.

Intended Stimulus:
-Sub-30:00.
-Classic CrossFit workout and CAP benchmark for April.
-Wall-ball shots and box jumps each in under 2:00 throughout the workout.
-Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.
-Higher-volume, longer-duration workout. Constant movement with minimal rest.
-Keep run efforts to 2:15 or less. Spend no more than 6:00 on a single round.

Planned: Fri,Apr10,2026 Thu,Nov27,2025 Wed,Apr30,2025
TodayAll Time

Emily S25:59 Rx 1st
Olivia M27:34 Rx 3rd
Justin U29:53 Rx 2nd
Nidia31:18 Rx 4th
Matt Br31:20 Rx 4th
Ezra31:40 Rx 5th
Chad32:00 Rx 6th
Thomas B33:39 Rx 8th
Aidan34:14 Rx 5th
Gavin35:00 Rx 9th
3 box jumps in rs 5 at 35:00 cap
John R35:08 Rx 10th
Diane21:09 Int 6th
Maddy24:44 Int 10th
Sarah Y24:44 Int 10th
Tom27:06 Int
Kherri27:06 Int 12th
Harley27:52 Int 13th
Breanna27:52 Int 13th
Jeanne28:29 Int 15th
Cindy28:29 Int 15th
Kristen28:29 Int 15th
Lyndsie28:42 Int 16th
Adam28:58 Int 16th
Diego31:13 Int 17th
400m, half reps
Jessica T32:30 Int 18th
Deanna33:17 Int
rx all w/#10 ball
Dale33:48 Int
5 rds, bike (1000m), 30reps 20” box, 14# wb
Lindsey H34:06 Int 19th
all rx/some step ups
Cecy34:22 Int 20th
all rx reps sub 20# DB thrusters for wb
Evan B35:00 Int 18th
Susan19:47 Sc 23rd
Debra22:00 Sc
Pam22:00 Sc 24th
Connie23:00 Sc 26th
some mods due to shoulder
Eddie28:27 Sc 20th
500m Row, 20 Step-Ups (12”), 20 WBs
Scott P28:52 Sc 21st
Alex D30:05 Sc 30th
Mariah30:05 Sc 30th
Partner, 300&200m runs, 14# WB
Emma L30:16 Sc 31st
30:16
Veronica30:16 Sc
Rx2 but 300m
Kelly S33:34 Sc 32nd
10# 20 reps
Jacob L35:00 Sc 22nd
Alice22:00
scaled
Blake P25:20 23rd
5 rds, 400m, 15 reps
Alicia29:56 36th
5rds, 400m, 15 reps
Thomas C31:10
Mod
Katie E31:46
RX except 12” jumps
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Denisha Beasley


3 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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Emily Sanders


3 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


3 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


3 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