Daily WOD

Fri, Oct 3 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Aniki & Kristen
Gymversary: Caleb Nu(7)
251003 METCON251003 AT-HOME WOD251003 OPTIONAL STRENGTHOther Results

251003 METCON


(Rounds, Int, Sc)
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (125/185 lb)

Rx2: (105/155 lb)

Rx3: Every 4:00 for 5 sets:
30-second plank hold; 7/10-cal bike;
(35/45 lb)
– Rest with the remaining time in the interval.

Masters 55+: (95/135 lb)

Intended Stimulus:
-5+ rounds.
-Plank hold efforts in 2 sets or less.
-Bike in :45-1:15.
-Challenging but unbroken front squats.
-Take the barbell from the floor; first rep can be a squat clean.


1st6+1 RxMcKenzie Fri, Oct 3, 2025
2nd5+ 14 IntDana F Fri, Oct 3, 2025
3rd7 + 4 ScJeanne Fri, Oct 3, 2025
1st8+1 RxEzra Fri, Oct 3, 2025
Jeremy Fri, Oct 3, 2025
2nd7+3 RxWilly Fri, Oct 3, 2025
3rd6 + 2 RxJustin U Fri, Oct 3, 2025

Jeremy8+1 Rx
Ezra8+1 Rx
Willy7+3 Rx
Justin U6 + 2 Rx
McKenzie6+1 Rx
Mike6 Rx
Greg U5+8 Rx
Masters
Tom7+15 Int
Thomas B7 Int
Blake P6+7 Int
Chad6 + 2 Int
Andrew5 + 19 Int
Dana F5+ 14 Int
75#
Jason B5 + 4 Int
Jake D5+1 Int
Jeanne7 + 4 Sc
75#
Christine7+1 Sc
85#, 10cals
Elizabeth7 Sc
Mod wod
Veronica7 Sc
Denisha7 Sc
Adam7 Sc
Wall ball
Nick Ga6 + 19 Sc
95#, 15 cals
Megan S6 + 14 Sc
(row) 55#; 10 cals
Kori6+14 Sc
95#
Megan M6+3 Sc
85#, 10cals
Diane6+2 Sc
65#, 10cals
Jen6 Sc
45#, 10 cals
Kim6 Sc
1:00,15cal,125#, no rest
Taylor B5+12.6 Sc
Rx reps, 65#
Ron5
110#, 15cals
Alice✅
scaled
Pam✅ Sc
Emma L✅ Sc
45#
Aniki✅
30#
Deanna✅ Sc
95#
Rebecca P✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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