Daily WOD

Mon, Dec 15 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251215 METCON251215 OPTIONAL STRENGTH251215 POST WOD ACCESSORY251215 OPTIONAL CORE CONDITIONING

251215 METCON


(Time, Int, Sc)
3 rounds for time:
400-m run
30 double-DB push presses (25/35 lb)

Rx2/Masters 55+: 400-m run
20 double-DB push presses (25/35 lb)

Rx3: 400-m run
15 double-DB push presses (15/20 lb)

Intended Stimulus
-9:00-12:00.
-Run efforts in 2:15 or less.
-Push presses in 1-3 sets.
-Couplet with minimal movement interference.


1st10:09 RxEmily S Mon, Dec 15, 2025
2nd10:46 RxAlex D Mon, Dec 15, 2025
3rd11:21 RxDeanna Mon, Dec 15, 2025
1st7:30 RxJeremy Mon, Dec 15, 2025
2nd7:38 RxWilly Mon, Dec 15, 2025
3rd8:05 RxWalker Mon, Dec 15, 2025

Jeremy7:30 Rx
Bike
Willy7:38 Rx
Walker8:05 Rx
30#
Thomas B9:11 Rx
Evan B9:40 Rx
Emily S10:09 Rx
Mike10:16 Rx
Kim10:46 Rx
Alex D10:46 Rx
Bike
Chad10:50 Rx
Ron10:58 Rx
Masters
Deanna11:21 Rx
Kherri11:26 Rx
Row
Cooper T11:32 Rx
Greg U11:33 Rx
Masters Rx
Jessica L12:18 Rx
Cayla12:23 Rx
Gavin12:55 Rx
Katie E13:25 Rx
500m row
Veronica9:03 Int
25lb bike
Adam9:15 Int
30#
Mariah9:48 Int
20lb bike
Mari9:54 Int
Christine10:11 Int
Mindy10:48 Int
Lyndsie10:57 Int
Carlie11:25 Int
500m row
Dale11:30 Int
Jake D11:57 Int
1st round RX
Eddie11:58 Int
30lb
Megan M12:34 Int
Diane12:35 Int
Kelly S14:15 Int
Alicia7:37 Sc
W/ 20#
Elizabeth9:21 Sc
Emily Bo10:04 Sc
15lb 20 reps
Megan S10:36 Sc
❄️ Brrrrrr
Aniki10:49 Sc
Alice10:50 Sc
Candi10:51 Sc
Susan10:53 Sc
Dana F11:09 Sc
500m row/30 push press
Julie12:08 Sc
Taylor A13:30 Sc
15lb drop to 10lb 30 reps 400m run
David F14:00 Sc
30reps
Kori12:39
500m Row 30db pp 25#
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

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 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

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