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

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

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

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