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

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

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

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