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

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

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

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