Daily WOD

Mon, Nov 24 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251124 METCON251124 POST-WOD ACCESSORY251124 AT-HOME WOD251124 OPTIONAL STAMINA251124 OPTIONAL ACCESSORY

251124 METCON


(Rounds, Int, Sc)
AMRAP 12:
20 DB front-rack walking lunges (35/50 lb)
2 legless rope climbs
– Use two dumbbells.

Rx2: 20 DB front-rack walking lunges (20/35 lb)
2 rope climbs

Rx3: 12 DB front-rack walking lunges (15/20 lb)
2 pull-to-stands

Masters 55+ option:
AMRAP 12:
20 dumbbell front-rack walking lunges (20/35 lb)
2 rope climbs (12/12 ft)

Intended Stimulus
-5+ rounds.
-Lunges in 1:15, moderate loading.
-Rope climbs in less than 1:00.


1st5+20 RxRobbie Mon, Nov 24, 2025
2nd5+20 IntMadelyne Mon, Nov 24, 2025
3rd5+7 IntLyndsie Mon, Nov 24, 2025
1st5+16 RxWilly Mon, Nov 24, 2025
2nd5 RxKim Mon, Nov 24, 2025
Greg U Mon, Nov 24, 2025
3rd4+7 RxMike Mon, Nov 24, 2025

Robbie5+20 Rx
Willy5+16 Rx
Greg U5 Rx
Kim5 Rx
Masters
Mike4+7 Rx
Chad3+21 Rx
Gavin3+10 Rx
Madelyne5+20 Int
Jeremy5+16 Int
50lb DBs
Tom5+8 Int
Adam5+7 Int
Lyndsie5+7 Int
2 rope climb, 2 pull each, 20lb lunge
Christine4+21 Int
25#
Cooper T4+20 Int
Andrew4+20 Int
Thomas C4+20 Int
50#
Thomas B4+13 Int
Legless until round 4, then dropped to RX2. 50s
Alice10 Sc
Pam8+14 Sc
Denisha8 Sc
15lb Squats
Elizabeth7+6 Sc
6 pull-ups
Susan6+12 Sc
Emma L6+10 Sc
1/2 rope climbs
Diane6 Sc
Full rope climbs, 10#/arm
Aniki6 Sc
Eddie6 Sc
Pull to stand, 25lb
Veronica5+3 20 DB step ups 2 pull to stand Sc
Dale5+20 Sc
RX2 reps20# db
Kelly S5+8 Sc
4 rope climb, 20lb
Megan S5+5 Sc
15# (RX reps) 6 pull to stand
Taylor B5 Sc
Rx reps, 25#
Blake P5 Sc
35/25#, strict pull ups
Emily Bo4+20 Sc
20#
Alicia3 Sc
20#, 1 RC
Carlie33:08
ALT Turkey Day Wod
Deanna6+2
25lb, pull to stand
Julia F5+7
15# 6p2s
Jen5
scaled
Mark5
35/25# 2 rope climbs
Tori5
15# 6p2s
Kristen4+5
20# 6p2s
Ron4
20# 6p2stand
Lauren Wa4
scaled
Eric H3
35/30 2 rope climbs
Katie E✔️
Alt WOD
Jason B🏆
scaled
Justin U✔️
Alt Turkey WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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!