Daily WOD

Wed, May 14 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250514 METCON250514 AT-HOME WOD250514 OPTIONAL STRENGTH250514 OPTIONAL ACCESSORY

250514 METCON


(Reps, Int, Sc)
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar

Rx2: (75/115 lb); 1 ring muscle-up OR 3 chest-to-bar pull-ups

Rx3: (35/45 lb); 3 ring rows;
3 lateral burpee bar step-overs

Intended Stimulus:
-6-11 rounds.
-Unbroken thrusters and muscle-ups for the entire workout.
-Maintain a fast, but sustainable pace.
-Balance higher skill movements and heavier loads for the second day in a row.


1st8 IntLiv Wed, May 14, 2025
Emily S Wed, May 14, 2025
2nd10+3 ScOlivia M Wed, May 14, 2025
3rd9+7 ScJessica L Wed, May 14, 2025
1st8+3 RxJeremy Wed, May 14, 2025
2nd5+4 RxCaleb Nu Wed, May 14, 2025
3rd10+6 IntJustin U Wed, May 14, 2025

Jeremy8+3 Rx
Bar mu
Caleb Nu5+4 Rx
Justin U10+6 Int
Emily S8 Int
95# thrusters; 3 CTB
Liv8 Int
Thomas B8 Int
Chad7+3 Int
Blake P7+1 Int
Jaden7 Int
Tom7 Int
Gavin7 Int
Thrusters rds 1-2 (135#), rds 3-7 (115#). Sub 3 C2B for RMU.
Olivia M10+3 Sc
75#, 1 RMU rd 1; 1 BMU rds 2-10
Jessica L9+7 Sc
75#, Kipping pull-ups
Cecy8+6 Sc
25# DBs, Kipping pull-ups
Harley8+3 Sc
75#, Kipping
Katie E8+2 Sc
75#, Kipping pull-ups
Kristen8 Sc
75#, jumping C2B
Andrew8 Sc
95#, strict pull-ups
Dale8 Sc
85, kipping pu
Eddie8 Sc
Tyler S8 Sc
RR
Emma L7+6 Sc
Lyndsie7+6 Sc
Mariah7+5 Sc
75, rr
John R7+5 Sc
Kipping
Alex D7+3 Sc
75
Gabby7 Sc
65#, Ring transitions
Veronica7 Sc
Rr
Jeanne6+6 Sc
75#, Jumping c2b
Alice6+6 Sc
Taylor B6+5 Sc
Greg U6+3 Sc
95#, Ring transitions
Pam6+3 Sc
ring transitions
Scott P6 Sc
65#, Ring kips
Matt Br6 Sc
95#, C2B
Susan6 Sc
some ring transitions
Melissa J10
Goblet squat, rr, burpee
Aniki9
20#, Ring rows, burpees to box
Debra8
25# ring rows
Carlie8
75# pull ups
Wayne7
95#, banded pullup
Steven W5
85# banded pull ups
Elizabeth0
Bench press
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!