Daily WOD

Mon, Sep 29 2025

Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (24 days ago)
FRAN250929 PRE-WOD SKILL250929 AT-HOME WOD250929 OPTIONAL STRENGTH250929 OPTIONAL ACCESSORY

FRAN


(Time, Sc, Fnd, Girls (A-F))
21-15-9 reps of:
Thrusters (65/95 lb)
Pull-ups

Rx2: 15-12-9 reps

Rx3: 15-12-9: (35/45 lb); Ring rows

Masters 55+: (45/65 lb)

Intended Stimulus:
-10:00 or less; potentially 3:00 or less for advanced athletes.
-Light-to-moderate thrusters; 1-3 sets per round.
-Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
-Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
-September CAP benchmark last tested in 250324.

Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Sep2,2021 Tue,Jun16,2020 Tue,Jan22,2019 Sun,Aug19,2018
TodayAll Time

Jeremy2:51 Rx
Willy3:41 Rx 6th
Caleb Nu3:58 Rx
Justin U4:35 Rx 8th
Thomas B5:04 Rx 9th
PR!
Lindsey C6:37 Rx 10th
PR!
Robbie7:07 Rx 11th
Chad7:13 Rx
Diane7:33 Rx 15th
Kori7:38 Rx
Deanna7:50 Rx 17th
Greg U9:06 Rx 20th
Tom4:40 Sc 23rd
Julia F5:00 Sc 21st
Cooper T5:22 Sc
Kelly P5:38 Sc 22nd
Rebecca P5:44 Sc 24th
Rylie6:10 Sc 26th
Megan M6:52 Sc 27th
Taylor B7:43 Sc 28th
Gavin7:56 Sc
75lb Thrusters, all else Rx
Lyndsie7:59 Sc 29th
Thrusters broken into 2 sets each time, jumping pull ups 3 sets 1st 2 rounds and 2 sets last round
Maddy8:08 Sc
Madelyne8:42 Sc 30th
Christine4:52 Fnd
15-12-9; 55#; pull-ups
Kim4:59 Fnd 29th
55#, pull ups
Kristie5:04 Fnd 36th
15-12-9; 25#; ring rows
Alice5:15 Fnd
25#
Alicia6:11 Fnd 45th
65#, JPU
Jake D6:15 Fnd 32nd
15-12-9; 75#, jumping pullups
Veronica6:41 Fnd 47th
65#, JPU
Jeanne7:23 Fnd
Full reps
Julie7:45 Fnd 50th
45#, Rr
Susan7:57 Fnd 52nd
15-12-9; 25#; jumping pull-ups
Jamie8:00 Fnd 53rd
15-12-9; 55#; ring rows
Lauren Wa8:28 Fnd 54th
25#/15#
Ron8:39 Fnd 34th
21-15-9; 65#; jumping pull-ups
Pam8:48 Fnd
15-12-9; 35#; jumping pull-ups
Elizabeth4:53
MODWOD
Melinda6:30 66th
Scale 15/15/9 reps of jumping pull ups #25lb
Dale7:14
Masters 45# full reps; pull ups Good to be back!
Gabriela7:15 67th
Scale 15/12/9 reps of jumping pull ups, #35lb
Blake P7:45
95#, 200m run
Dana F8:27
Masters 45#
Denisha9:10 68th
Scale
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

95 reviews

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a week ago

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a week 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

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a year ago

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Carlie Thayer


2 years ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e