Daily WOD

Wed, May 21 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250521 METCON250521 POST-WOD SKILL250521 AT-HOME WOD250521 OPTIONAL STRENGTH250521 OPTIONAL ACCESSORY

250521 METCON


(Reps, Int, Sc)
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.

Rx2: Max jumping bar muscle-ups

Rx3: 4 shuttle runs;
Max jumping chest-to-bar pull-ups

Intended Stimulus:
-Shuttle runs in 1:00 or less each round.
-1:00+ for bar muscle-ups; 1-10+ reps per round.
-Let today be an opportunity for intermediate athletes to practice muscle-ups in a workout and beginners to work on higher skills.


1st51 RxOlivia M Wed, May 21, 2025
2nd43 RxEmily S Wed, May 21, 2025
3rd39 RxNidia Wed, May 21, 2025
1st55 RxCaleb Nu Wed, May 21, 2025
2nd54 RxJeremy Wed, May 21, 2025
3rd46 RxJustin U Wed, May 21, 2025

Caleb Nu55 Rx
14-12-11-9-9
Jeremy54 Rx
Olivia M51 Rx
10/10/11/10/10
Justin U46 Rx
Emily S43 Rx
Nidia39 Rx
Thomas B36 Rx
Thomas C31 Rx
Mike28 Rx
Gavin12 Rx
3,4,3,1,1
Julia F10 Rx
Dale55 Int
16” box
Tom42 Int
Scott P41 Int
Cecy41 Int
Kelly P38 Int
Greg U32 Int
Christine32 Int
32 not 24. I didn’t math right 😅
Jules31 Int
Rebecca P30 Int
Matt Br24 Int
Adam71 Sc
Kristen61 Sc
Mariah59 Sc
Alex D40 Sc
Lindsey C35 Sc
Banded C2B
Emma L31 Sc
Alice88
Jumping Pull-Ups
Mari75
15x4 Kipping Pull-Ups, 1x 15 Ring Rows
Maddy66
JC2B bench dips
Carlie62
Scaled like a boss
Jeanne57
Scaled
Melissa J57
Jumping Pull-Ups
Pam56
4/6/6/6/6 Shuttle Runs, Jumping Pull-Ups
Aniki55
4/6/6/6/6 Shuttle Runs, Jumping Pull-Ups
Susan50
Jumping Pull-Ups
Tyler S38
Jumping Pull-Ups
Katie E31
Kipping Pull-Ups
Aaron C29
Kipping Pull-Ups
Sarah Y23
JBMU
Jessica T20+
C2B Attempts
Chad15
JBMU
Jason B✅
dips.
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

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

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