Daily WOD

Wed, Nov 19 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251119 METCON251119 PRE-WOD STRENGTH251119 AT-HOME WOD251119 OPTIONAL ACCESSORYOther Results

251119 METCON


(Time, Int, Sc)
4 rounds for time:
14/16-cal bike
16 box jumps (24/30 in)
16 shoulder-to-overheads (75/115 lb)

Rx2: 12/14-cal bike
16 box jumps (20/24 in)
16 shoulder-to-overheads (55/75 lb)

Rx3: 8/10-cal bike
12 box jumps (12/12 in)
12 shoulder-to-overheads (35/45 lb)

Masters 55+ option:
4 rounds for time:
12/14-calorie bike
16 box jumps (16/20 in)
16 shoulder-to-overheads (55/75 lb)


Intended Stimulus
-12:00-18:00.
-Echo bike in under 2:00.
-Box jumps in under 1:00.
-Shoulder-to-overheads in under :90; 10+ reps to start.


1st14:50 RxMari Wed, Nov 19, 2025
2nd17:10 RxKori Wed, Nov 19, 2025
3rd18:49 RxHarley Wed, Nov 19, 2025
1st11:42 RxJeremy Wed, Nov 19, 2025
2nd12:53 RxWilly Wed, Nov 19, 2025
3rd14:17 RxMike Wed, Nov 19, 2025

Jeremy11:42 Rx
Willy12:53 Rx
Mike14:17 Rx
Chad14:27 Rx
Jason B14:28 Rx
Mari14:50 Rx
Ezra14:50 Rx
Greg U16:02 Rx
Tom16:56 Rx
Kori17:10 Rx
Justin U17:20 Rx
Harley18:49 Rx
Kelley19:29 Rx
Andrew12:11 Int
Kim12:53 Int
Masters
Evan B14:16 Int
95lbs
Thomas B14:28 Int
95lbs, dropped to RX2 on round 2. Echo Bike
Cayla15:03 Int
14 cal bike/20” box/75# BB
Carlie15:04 Int
14 cal, 24” & #55
Adam15:44 Int
75# step ups
Eric H15:48 Int
85#
Jake D16:02 Int
Kherri16:08 Int
Gavin16:26 Int
95# S2OH, all else Rx2
Christine16:54 Int
Kelly S17:02 Int
Erika R17:55 Int
Kelly P18:30 Int
65lbs
Dale18:32 Int
Masters, rx cals. 65#
Taylor B18:45 Int
Alicia18:57 Int
John R19:54 Int
Rx bike and box jump
Cecy20:23 Int
Veronica15.09 Sc
14 cal bike 16 step ups 16 PP#65
Debra10:33 Sc
Step ups
Elizabeth10:47 Sc
Row 20”box
Melinda13:06 Sc
Step ups; unbroken lifts
Gabriela13:17 Sc
Megan S14:32 Sc
20in box jumps, 55#
Jenny14:55 Sc
Row, step ups, 55#, rx2 reps
Diane14:55 Sc
Pam16:29 Sc
Susan18:09 Sc
Alice20:49 Sc
Thomas C11:33
RX, sub 70# RKBS for BJ
Katie E14:21
14 cal, 24” step-ups, 55#
Denisha14:28
12 cal 12 box jump last two sets
Jen15:06
35# step ups
Mark16:26
55# 30”
Grace16:34
16 cal row step up 45lb
Evan F20:13
Scale
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

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

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