Daily WOD

Fri, May 23 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250523 METCON250523 PRE-WOD SKILL250523 AT-HOME WOD250523 OPTIONAL ACCESSORY250523 OPTIONAL STAMINA

250523 METCON


(Time, Int, Sc)
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)

Rx2: (55/75 lb)

Rx3: 12-9-6-3 reps for time: (35/45 lb);
Box step-ups (12/12 in)

Intended Stimulus:
-7:00-14:00.
-Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
-First round in 3:00 or less.


1st7:10 RxEmily S Fri, May 23, 2025
2nd7:25 RxOlivia M Fri, May 23, 2025
3rd8:02 RxLindsey C Fri, May 23, 2025
1st5:58 RxJeremy Fri, May 23, 2025
2nd7:42 RxCarson C Fri, May 23, 2025
3rd7:05 IntThomas B Fri, May 23, 2025

Jeremy5:58 Rx
Emily S7:10 Rx
Olivia M7:25 Rx
Carson C7:42 Rx
Lindsey C8:02 Rx
McKenzie9:18 Rx
Kori9:57 Rx
Mari5:20 Int
Thomas B7:05 Int
Robbie7:10 Int
Christine7:25 Int
Tyler S8:27 Int
Jason B8:31 Int
95#
Deanna8:44 Int
Rebecca P8:48 Int
Jeanne9:39 Int
Kelly S10:17 Int
Veronica11:04 Int
Taylor B12:00 Int
15-12-9
Pam5:23 Sc
Step-Overs
Alice5:58 Sc
Andrew6:27 Sc
Step-Ups
Ron7:23 Sc
65#, 16” Step-Overs
Alicia8:03 Sc
Rx Reps, 16” Step-Overs
Diane8:16 Sc
Rx Reps, 45#, 20” Step-Overs
Katie E8:50 Sc
Rx but 16” Jump-Overs
Dale9:19 Sc
Rx2 but 20” Step-Overs
Melissa J9:43 Sc
Rx Reps, 35#, 12” Jump-Overs
Eddie9:47 Sc
Rx Reps, 65#, 16” Step-Overs
Logan A11:52 Sc
45#, step ups
Thomas C6:34
Rx Reps, 115#, Hang Power Cleans, SL Plyos
Cindy14:00
scaled
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