Daily WOD

Wed, Oct 29 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Justice
251029 METCON251029 AT-HOME WOD251029 POST WOD SKILL251029 OPTIONAL STRENGTH251029 OPTIONAL ACCESSORYOther Results

251029 METCON


(Time, Int, Sc)
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 ring dips

20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups

Rx2: 40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips

20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups

Rx3: 20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees

15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips

10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.

Masters 55+ option:
For time:
40 box step-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box step-overs (20/24 in)
30 air squats
30 ring dips

20 box step-overs (20/24 in)
20 air squats
20 dumbbell push presses (20/35 lb)
– Use two dumbbells

Intended Stimulus
-8:00-14:00.
-Inspired by the Hero workout, J.T.
-Plenty of movement function interference.
-Complete the ring dips and handstand push-ups each in no more than 6 sets.


1st13:46 IntMegan M Wed, Oct 29, 2025
2nd14:24 IntJulia F Wed, Oct 29, 2025
3rd15:02 IntMadelyne Wed, Oct 29, 2025
1st8:39 RxWilly Wed, Oct 29, 2025
2nd10:57 RxThomas B Wed, Oct 29, 2025
3rd12:32 RxKim Wed, Oct 29, 2025

Willy8:39 Rx
Thomas B10:57 Rx
Kim12:32 Rx
Justin U14:29 Rx
No Abmat
Mike14:47 Rx
Gavin16:05 Rx
Thomas C18:00ish Rx
Megan M13:46 Int
Julia F14:24 Int
Greg U14:25 Int
Evan B14:28 Int
Chad14:40 Int
Madelyne15:02 Int
Jessica T15:03 Int
Deanna15:43 Int
Jason B15:44 Int
Cooper T15:48 Int
Ab mat HSPU
Lyndsie16:17 Int
Kori16:43 Int
Banded dips ab mat hspu
Eric H18:00 Int
Lindsey H18:00 Int
Tom18:28 Int
2 ab mats rx reps
Jake D18:35 Int
Cecy18:51 Int
Kristen19:03 Int
Alicia22:30 Int
Elizabeth6:30 Sc
16”box, pike
Debra6:52 Sc
Aliza7:50 Sc
Pam8:37 Sc
Kristie8:48 Sc
Emily Bo9:01 Sc
Chrissy9:07 Sc
Denisha9:30 Sc
Melinda9:47 Sc
Alice9:50 Sc
Melissa J10:00 Sc
Susan11:38 Sc
Adam11:48 Sc
Rx2 reps, step overs
Aniki11:48 Sc
Alaina12:42 Sc
Veronica14:11 Sc
Box step up Rx reps
Carlie15:12 Sc
Rx Reps: Box Step Overs, HR Knee PU, Banded Ring Dips, Seated DB Press #25x2
Dale15:30 Sc
Rx reps
Gabriela9:36
scaled
Katie E14:23
16” jumps, bench dips, seated db press
Evan F19:45
scaled
David F21:44
Scale
Grace✅ Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

Denisha Beasley


4 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


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

Emily Bowling


4 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