Daily WOD

Wed, Jul 2 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
250702 METCON250702 AT-HOME WOD250702 OPTIONAL STAMINA

250702 METCON


(Time, Int, Sc)
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal bike

Rx2: 21-15-9-21:
Sumo deadlift high pulls (55/75 lb);
Push presses (55/75 lb);
15-12-9-15:
Cal bike

Rx3: 15-10-5-15: (35/45 lb)

Intended Stimulus:
-11:00-15:00; advanced athletes may go faster.
-Classic descending-rep ladder with a twist.
-Light load for higher reps.
-Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement.
-6:00 or less of total time on the bike; first set of calories in under 1:30.


1st13:25 RxEmily S Wed, Jul 2, 2025
2nd15:41 RxMari Wed, Jul 2, 2025
3rd16:57 RxKatie E Wed, Jul 2, 2025
1st9:30 RxJeremy Wed, Jul 2, 2025
2nd12:08 RxEzra Wed, Jul 2, 2025
3rd12:26 RxWilly Wed, Jul 2, 2025

Jeremy9:30 Rx
Ezra12:08 Rx
Willy12:26 Rx
Emily S13:25 Rx
Mari15:41 Rx
Mike16:12 Rx
Katie E16:57 Rx
Jessica T17:10 Rx
Andrew13.00 Int
Dont remember the time
Evan B11:46 Int
Chad12:45 Int
Pulls from rack
Tom13:10 Int
Rx reps
John R13:12 Int
Rx reps
Jason B13:17 Int
RX Reps
Carlie13:23 Int
#55, RX Reps
Thomas B14:10 Int
Rx reps
Maddy15:04 Int
Tyler S15:18 Int
Kori16:11 Int
Wayne16:15 Int
Christine16:15 Int
Alex D16:18 Int
Rx calories
Sarah Y16:20 Int
Deanna17:10 Int
Rx reps
Cindy17:22 Int
Kristen17:50 Int
RX weight
Veronica18:21 Int
Rx reps
Cecy9:28 Sc
Elizabeth10:15 Sc
Row 300-200-100-300
Jenny11:32 Sc
50#
Taylor B12:54 Sc
Dale15:30 Sc
Rx reps, 55# ❤️
Alice16:53 Sc
Gabriela18:31 Sc
10-7-4-10
Steven W24;00 Sc
RX3 reps - rx2 weight
Denisha11:04
35#; 10-7-4-10 cals
Susan12:29
25#; 10-7-4-10 cals
Emma L12:40
30#
Melinda16:25
25#; Rx3 reps
Debra17:10
scaled
Kelly S✅ Int
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Emily Bowling


3 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

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

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

melinda f


4 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