Daily WOD

Tue, Dec 16 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Ezra(1)
251216 METCON251216 AT HOME WOD251216 OPTIONAL ACCESSORY251216 OPTIONAL STRENGTH

251216 METCON


(Time, Int, Sc)
For time:
30 squat snatches (95/135 lb)
30 ring muscle-ups

Rx2: 30 squat snatches (65/95 lb)
15 ring muscle-ups

Rx3: 20 power snatches (35/45 lb)
20 false-grip ring rows

Masters 55+ option:
For time:
30 squat snatches (65/95 lb)
20 chest-to-bar pull-ups or 10 ring muscle-ups

Intended Stimulus
-8:00-14:00.
-High-skill chipper style couplet with some pressing interference.
-Squat snatches in less than 6:00.
Muscle-ups in less than 8:00.


1st4:00 ScJulia F Tue, Dec 16, 2025
2nd5:22 ScJeanne Tue, Dec 16, 2025
3rd5:29 ScGabriela Tue, Dec 16, 2025
1st12:58 RxWilly Tue, Dec 16, 2025
2nd9:10 IntJeremy Tue, Dec 16, 2025
3rd11:52 IntChad Tue, Dec 16, 2025

Willy12:58 Rx
Jeremy9:10 Int
135#, BMU
Chad11:52 Int
Bar muscle up
Mike11:54 Int
Ring muscl ups
Julia F4:00 Sc
Hang snatch, false grip ring rows, 55#
Jeanne5:22 Sc
30 p snatch 45#, 30 fg RR
Gabriela5:29 Sc
Ring transitions
Mari6:00 Sc
65#, bent over rows
Denisha6:43 Sc
Ring transitions
Cooper T6:46 Sc
95#, hang snatch, ring transitions
Scott P6:58 Sc
Power clean, 15 transitions, 35#
Jen6:59 Sc
Alicia7:03 Sc
30 reps, 45#
John R7:11 Sc
65#, high ring transitions
Jake D7:31 Sc
RX Reps, low ring transitions, 55#
Harley8:00 Sc
55#, ring transitions
Megan M8:29 Sc
Rx reps, low ring transitions, 45#
Matt Bo8:30 Sc
35#, ring transitions
Cecy8:39 Sc
30 reps, 45#, most squat snatch
Melinda8:46 Sc
35#, ring transitions
Grace8:56 Sc
30 reps, 45#
Eddie9:16 Sc
35#, ring transitions
Tom10:42 Sc
135#, high ring transitions
Kelly S11:03 Sc
Ring transitions
Erika R11:25 Sc
65#, ring transitions
Deanna11:26 Sc
45#, ring transitions
Kelly P11:28 Sc
Ring transitions
Lindsey C11:47 Sc
55#, ring transitions
Emily S14:37
85#, 30 ring pullups + dips
Dana F✅
Mod Wod at home
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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