Daily WOD

Thu, Oct 2 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251002 METCON251002 POST-WOD251002 AT-HOME WOD

251002 METCON


(Time, Int, Sc)
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (75/115 lb)
Handstand push-ups

Rx2: (55/75 lb); Pike handstand push-ups

Rx3: 8-7-6-5-4-3-2-1 reps for time:
(35/45 lb); Push presses (35/45 lb)

Masters 55+: (65/95 lb)
* Perform 4 handstand push-ups after each set.

Intended Stimulus:
-6:00-12:00 for most; sub-5:00 for advanced athletes.
-Hang power cleans in 1-2 sets.
-Handstand push-ups in 1-2 sets.
-Compounding arm fatigue, but with push-pull combination and decreasing reps.


1st6:16 IntKori Thu, Oct 2, 2025
2nd6:19 IntRebecca P Thu, Oct 2, 2025
3rd6:32 IntJulia F Thu, Oct 2, 2025
1st4:56 RxWilly Thu, Oct 2, 2025
2nd7:24 RxJeremy Thu, Oct 2, 2025
3rd8:08 RxMike Thu, Oct 2, 2025

Willy4:56 Rx
Jeremy7:24 Rx
Mike8:08 Rx
Thomas B8:57 Rx
No abmat
Justin U12:09 Rx
No abmat
Kori6:16 Int
Rebecca P6:19 Int
HSPU 3 ab mats, 65#
Julia F6:32 Int
2 ab mats
Veronica6:35 Int
Madelyne6:35 Int
Jake D6:37 Int
Jason B6:50 Int
95#
Lyndsie7:00 Int
Adam7:26 Int
Kristen7:26 Int
Tom7:54 Int
HSPU 2 ab mat, 5-5-4-4-3-3-2-2-1-1
McKenzie8:03 Int
75#
Kelly P8:27 Int
65#
Taylor B8:28 Int
Cooper T9:30 Int
2 abmats
Deanna9:35 Int
75#
Diane10:08 Int
Hand stand push ups, 65#
Megan M10:08 Int
55#, HSPU 2ab mat 5-5-4-4-3-3-2-2-1-1
Dana F10:28 Int
65#
Evan B10:53 Int
95#, HSPU 2 ab mats 5-5-4-4-3-3-2-2-1-1
Jen7:20 Sc
Rx reps, 50#
Megan S7:29 Sc
Rx reps
Kristie8:08 Sc
Pike HSPU
Emma L9:17 Sc
Pike HSPU, 35#, Rx reps
Chad9:38 Sc
5-5-4-4-3-3-2-2-1-1 (2 abmats) HSPU; 115#
Alaina10:56 Sc
Pike HSPU, 55#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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