Daily WOD

Fri, Jan 2

Sat, Jun 13, 2026 at 9:00am Beach WOD
260102 METCON260102 AT HOME WOD260102 OPTIONAL ACCESSORY

260102 METCON


(Time, Int, Sc)
5 rounds for time:
400-m run
400/500-m row

Rx2: 4 rounds for time:
400-m run
400/500-m row

Rx3: 3 rounds for time:
400-m run
400/500-m row

Intended Stimulus
-18:00-23:00.
-Monostructural couplet.
-Maintain a fast, but consistent pace on both movements.
-Smooth is fast on the transition into and out of the rower.


1st18:04 RxEmily S Fri, Jan 2, 2026
2nd22:31 RxDeanna Fri, Jan 2, 2026
3rd23:09 RxChristine Fri, Jan 2, 2026
1st20:36 RxJeremy Fri, Jan 2, 2026
2nd21:22 RxAndrew Fri, Jan 2, 2026
3rd21:36 RxAdam Fri, Jan 2, 2026

Emily S18:04 Rx
Jeremy20:36 Rx
ski+ bike
Andrew21:22 Rx
Bike and ski erg
Adam21:36 Rx
1000 Bike 500 ski
Willy21:51 Rx
Thomas B22:14 Rx
Tom22:16 Rx
Deanna22:31 Rx
Christine23:09 Rx
Jason B23:20 Rx
Veronica23:21 Rx
bike +row
Taylor A23:31 Rx
Megan M23:40 Rx
Robbie23:47 Rx
Kelly P24:04 Rx
Jeanne24:08 Rx
Kelly S24:22 Rx
Jake D24:40 Rx
Eric H25:11 Rx
Kori25:14 Rx
Allan25:20 Rx
Dale25:23 Rx
Ski for row
Evan B25:42 Rx
ski + run
John W22:05 Int
Debra13:08 Sc
400m bike, 400m row
Matt Bo17:52 Sc
Candi20:32 Sc
Alice25:52
200m run 200mrow
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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 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

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

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