Daily WOD

Mon, May 5 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250505 METCON250505 POST-WOD SKILL250505 AT-HOME WOD250505 OPTIONAL STRENGTH250505 OPTIONAL ACCESSORY

250505 METCON


(Time, Int, Sc)
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

Rx2: 10-8-6-4-2
Toes-to-bars

Rx3: 15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Intended Stimulus:
-Sub-10:00 for most athletes.
-Close to a 1:1 balanced time split between rowing and toes-to-bars.
-Descending rep scheme to allow for high intensity as the workout progresses.


1st6:58 RxEmily S Mon, May 5, 2025
2nd7:13 RxNidia Mon, May 5, 2025
3rd9:40 RxKelley Mon, May 5, 2025
1st8:10 RxThomas B Mon, May 5, 2025
2nd8:28 RxThomas C Mon, May 5, 2025
3rd8:53 RxEzra Mon, May 5, 2025

Emily S6:58 Rx
Nidia7:13 Rx
Thomas B8:10 Rx
Thomas C8:28 Rx
Ezra8:53 Rx
Caleb Nu9:26 Rx
Bike
Justin U9:35 Rx
Kelley9:40 Rx
Carlie10:18 Rx
T2b+k2a
John R10:23 Rx
Kelly S10:34 Rx
Chad11:43 Rx
Andrew11:47 Rx
Evan B12:00 Rx
Jacob L12:00 Rx
Sarah Y8:07 Int
Robbie8:57 Int
Did pull ups
Blake P9:33 Int
Maddy9:36 Int
Erika R9:37 Int
Jeanne9:41 Int
Tom9:43 Int
Ski
Wayne10:41 Int
Hanging knee raises
Jason B10:44 Int
Bike
Steven W12:36 Int
Knee raises
Elizabeth7:27 Sc
Diego7:40 Sc
Kristen7:53 Sc
15-12-9 of everything
Cecy8:04 Sc
Rx2 reps
Carson C8:04 Sc
Row and V-ups
Katie E8:08 Sc
RX reps, knee raises
Christine8:13 Sc
Rx2 reps
Laura B8:19 Sc
Alice8:24 Sc
Veronica8:37 Sc
Alicia8:46 Sc
Rx reps
Eddie8:52 Sc
Emma L8:52 Sc
Dana F8:52 Sc
V-Ups
Jessica T9:05 Sc
Rx reps
Jessica L9:10 Sc
Rx reps
Lindsey C9:37 Sc
Rx reps; bike + sit ups
Melissa J9:45 Sc
Deanna10:10 Sc
Rx reps
Dale10:13 Sc
RX reps; TTB attempts; Ski
Harley10:16 Sc
Some T2B!
Adam10:44 Sc
Bike RX
Diane10:56 Sc
Rx reps and some T2B!
Debra11:16
RX cals, rx2 anchor ttb
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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