Daily WOD

Tue, May 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250506 METCON250506 AT-HOME WOD250506 OPTIONAL SKILL250506 OPTIONAL SANDBAG PLANK

250506 METCON


(Time, Int, Sc)
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

Rx2: (65/95 lb)

Rx3: 100-m run; 9 back squats (35/45 lb);
100-m run; 6 front squats; 100-m run;
3 overhead squats

Intended Stimulus:
-8:00-12:00.
-Moderate volume squatting under fatigue.
-Each barbell movement in :30-1:00.
-Each run in :50-1:10.
-Hold around a 5K run pace.
-Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.


1st10:30 RxNidia Tue, May 6, 2025
2nd10:39 RxEmily S Tue, May 6, 2025
3rd13:08 RxJessica T Tue, May 6, 2025
1st11:35 RxEzra Tue, May 6, 2025
2nd12:25 RxJustin U Tue, May 6, 2025
3rd14:10 RxJeremy Tue, May 6, 2025

Nidia10:30 Rx
Emily S10:39 Rx
Ezra11:35 Rx
Justin U12:25 Rx
Jessica T13:08 Rx
Airbike
Kherri13:35 Rx
Jeremy14:10 Rx
Chad14:50 Rx
Dustin11:09 Int
Andrew12:05 Int
Katie E12:10 Int
Julia F12:20 Int
Harley12:20 Int
Carlie12:20 Int
Row 10 Cal
Thomas B12:31 Int
Eddie12:38 Int
Cooper T12:39 Int
Emma L12:39 Int
200m run
Trey W12:50 Int
Adam13:04 Int
Maddy13:06 Int
Mariah13:12 Int
John R13:22 Int
Tom13:25 Int
Chase To13:32 Int
#115
Breanna13:39 Int
Gavin14:34 Int
Steven W15:00 Int
Kaylin15:00 Int
Kori15:21 Int
Jason B15:30 Int
Olivia M16:47 Int
95# for 15 BS, 12 FS, and 6 OHS; 85# for 3 OHS & Rd. 2. Oof.
Alice5:00 Sc
Veronica9:23 Sc
Jessica L11:21 Sc
Evan B12:25 Sc
Lindsey C12:57 Sc
200m run; BS/FS/FS - 85#
Cecy13:02 Sc
55#
Jacob L13:11 Sc
200m run
Cindy13:12 Sc
Jeanne13:17 Sc
55# RX reps
Sarah Y13:34 Sc
45#
Jen13:37 Sc
Did all reos
Alicia13:55 Sc
Diego14:45 Sc
All reps @85
Lyndsie14:49 Sc
All reps
Deanna14:51 Sc
Blake L15:00 Sc
Hope15:00 Sc
Kelly S15:28 Sc
45# Rx reps
Scott P16:01 Sc
Rx reps
Dana F8:19
At home; 200m row; 25lb/10lb dumbbell
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

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

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

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

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!