Daily WOD

Thu, Nov 13 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251113 METCON251113 POST WOD ACCESSORY251113 AT-HOME WOD

251113 METCON


(Time, Int, Sc)
Part 1
Every 2:00 x 4 sets:
0:30 max-cal ski erg

Rest until the clock hits 10:00, and then…

Part 2
5 rounds for time of:
200-m run
10 pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the ski during part 1.

Rx2/Masters 55+: Same as Rx’d

Rx3: Part 1
Every 2:00 x 4 sets:
0:30 max-cal ski-erg

Rest until the clock hits 10:00, and then…

Part 2
5 rounds for time of:
100-m run
6 jumping pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the ski during part 1.

Intended Stimulus
-90-100% effort on the ski.
-Sub-8:00 effort on the run and pull-up combination.
-Run in under 1:00 each round.
-Pull-ups in under :45 each round.
-Push hard on both elements.
-No butterfly kipping pull-ups today.


1st7:01 RxMari Thu, Nov 13, 2025
2nd6:23 IntMadelyne Thu, Nov 13, 2025
3rd8:05 IntKelly S Thu, Nov 13, 2025
1st5:42 RxJeremy Thu, Nov 13, 2025
2nd7:41 RxAndrew Thu, Nov 13, 2025
3rd7:57 RxTom Thu, Nov 13, 2025

Jeremy5:42 Rx
Mari7:01 Rx
Andrew7:41 Rx
Tom7:57 Rx
Gavin8:26 Rx
50 cals ski erg
Cooper T8:35 Rx
Jason B8:36 Rx
Bike (55 calories.)
John R9:05 Rx
Madelyne6:23 Int
Jake D7:09 Int
5 pull ups
Kelly S8:05 Int
Robbie8:09 Int
7 pull ups per round
Veronica6.10 Sc
Alicia5:40 Sc
Emma L7:05 Sc
Denisha7:13 Sc
Alex D8:19 Sc
RX 2 Reps
Taylor B9:19 Sc
Rx reps. Jumping pull ups.
Lyndsie9:39 Sc
Matt Bo10:30 Sc
Kori✔️
Hero wod
Mike✔️
Hero WOD
Justin U✔️ Rx
Hero Wod 21
Harley✅ Int
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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 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

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!