Daily WOD

Tue, Oct 7 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251007 METCON251007 PRE-WOD SKILL251007 OPTIONAL ACCESSORY251007 OPTIONAL CORE CONDITIONING

251007 METCON


(Rounds, Int, Sc)
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats

Rx2: 2 strict handstand push-ups OR reduced ROM strict handstand push-ups;
4 strict pull-ups OR foot-assisted pull-ups;
8 single-leg squats OR ankle-wrapped single-leg squats

Rx3: 3 seated DB shoulder presses
(20/35 lb); 6 ring rows; 12 reverse lunges

Masters 55+: 2 strict handstand push-ups; 4 strict pull-ups; 8 alternating kettlebell goblet lunges (35/53 lb)

Intended Stimulus:
-6-9 rounds.
-Strict handstand push-ups in unbroken sets.
-Strict pull-ups in 1-2 sets.
-Single-leg squats in 1:00 or less.


1st12 + 4 IntDiane Tue, Oct 7, 2025
2nd9 IntCecy Tue, Oct 7, 2025
3rd8+4 IntJulia F Tue, Oct 7, 2025
1st13 RxWilly Tue, Oct 7, 2025
2nd9 RxCaleb Nu Tue, Oct 7, 2025
3rd8+5 RxMike Tue, Oct 7, 2025

Willy13 Rx
Caleb Nu9 Rx
Mike8+5 Rx
Justin U7+6 Rx
No Abmat
Thomas C6+4 Rx
Gavin6+4 Rx
John R14+2 Int
Diane12 + 4 Int
2 ab mats, two red bands pu
Andrew11 Int
Carson C9+6 Int
Cecy9 Int
2ab mats, strict PU, wrapped SLS
Julia F8+4 Int
Chad8+2 Int
Megan M8+1 Int
Kherri8 Int
Cooper T7+9 Int
Lindsey C7+6 Int
Mariah11+13 Sc
Mariana11 Sc
Pike HSPU, ankle wrapped single leg squats
Kristie11 Sc
Pike HSPU, ankle wrapped single leg squats
Jeanne10+17 Sc
Taylor B10+12 Sc
Tom10+3 Sc
3 pike toes on box, 6 banded PU, 12 sl squat to target
Jake D10+1, Banded PU Sc
Megan S10 Sc
Jason B10 Sc
Jenny10 Sc
Madelyne9+7 Sc
Ron9+3 Sc
Eli9 Sc
Adam8+12 Sc
Emma L8+6 Sc
Nick Ga8+3 Sc
Rx reps
Deanna7+3 Sc
Gabriela7 Sc
Melinda5+11 Sc
Markđź‘Ť
scaled
Maddy🏅
scaled
Kori✔️ Sc
Jessica Lâś…
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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 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

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