Daily WOD

Wed, Dec 31 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
251231 METCON251231 AT HOME WOD251231 OPTIONAL STRENGTH

251231 METCON


(Rounds, Int, Sc)
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (65/95 lb)
25 overhead squats (65/95 lb)
25 knees-to-elbows
25-cal bike
– Step down from the box.

Rx2: AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (55/75 lb)
25 overhead squats (55/75 lb)
25 knees-to-elbows
25-cal bike
– Step down from the box.

Rx3: AMRAP 20 with a partner:
25 box step-overs (12/20 in)
25 hang power snatches (35/45 lb)
25 overhead squats (35/45 lb)
25 hanging knee raises
25-cal bike
– Step down from the box.

Masters 55+ option:
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (45/65 lb)
25 overhead squats (45/65 lb)
25 hanging knee raises
25-cal bike
– Step down from the box.
– Step or jump up onto the box.

Intended Stimulus
-3+ rounds.
-Split reps into smaller, faster sets with a partner; one person works while one rests.
-All loadings are intended to feel light.
-Practice a mix of muscle and power snatches to speed through the snatch reps.
-Retest from 241231, with 1-rep added to each movement for the year 2025.


1st3+17 RxJessica T Wed, Dec 31, 2025
2nd3 + 42 IntEmily S Wed, Dec 31, 2025
Mari Wed, Dec 31, 2025
3rd3 IntRobbie Wed, Dec 31, 2025
Emily Br Wed, Dec 31, 2025
1st2+117 RxKim Wed, Dec 31, 2025
Dale Wed, Dec 31, 2025
2nd2+ 113 Masters RxGreg U Wed, Dec 31, 2025
3rd2+58 RxTom Wed, Dec 31, 2025

Jessica T3+17 Rx
Solo, 1/2 reps
Dale2+117 Rx
Master
Kim2+117 Rx
Master
Greg U2+ 113 Masters Rx
w jake + evan
Tom2+58 Rx
Mari3+ 42 Int
w Emily S
Emily S3 + 42 Int
65# w Mari
Cooper T3+18 Int
w Mike
Emily Br3 Int
w Robbie
Robbie3 Int
w Emily B
Jason B2+118 Int
W/My best friend Katie!
Jake D2+113 Int
Row; w Evan and Greg
Evan B2 +113 Int
w jake + greg
Christine2 +75 Int
v ups, 65# w cayla
Cayla2+75 Int
v ups, #65
Diane2+55 Int
Alex D2+26 Int
w Mariah, 55lb
Cecy2+85 Sc
Eli2+58 Sc
Denisha2+ 55 Sc
Deanna2 +34 Sc
45# w Megan
Megan M2 + 34 Sc
w deanna 45#
Mariah2+26 Sc
w mariah
Taylor B2+26 Sc
55lb snatch, 45lb squat, w mariah and alex
Carlie3+35
w kori
Kori3+ 35
w Carli
Mike3+18
w Cooper
Katie E2+118
w/ Jason
Megan S2 + 100
w/ Adam
Adam2+100
scaled
Debra✅
scaled
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

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

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!