Daily WOD

Tue, Jan 6

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Greg U
260106 METCON260106 POST WOD ACCESSORY260106 AT HOME WOD260106 OPTIONAL ACCESSORY260106 OPTIONAL STRENGTH

260106 METCON


(Time, Int, Sc)
For time:
2:00 plank hold
30 box jump-overs (20/24 in)
100-m DB farmers carry (35/50 lb)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

Rx2: 2:00 plank hold
30 box jump-overs (20/24 in)
100-m DB farmers carry (20/35 lb)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

Rx3: 1:00 plank hold
20 box step-up overs (12/20 in)
100-m DB farmers carry (10/15 lb)
1:00 plank hold
15 box step-up overs
100-m DB farmers carry
1:00 plank hold
10 box step-up overs
100-m DB farmers carry
– Use two dumbbells.

Masters 55+ option:
For time:
2:00 plank hold
30 box step-up overs (20/24 in)
100-m DB farmers carry (20/35 lb)
2:00 plank hold
20 box step-up overs
100-m DB farmers carry
2:00 plank hold
10 box step-up overs
100-m DB farmer carry
– Use two dumbbells.

Intended Stimulus
-12:00-18:00.
-Midline work with an elevated heart rate.
-Plank holds in 2 sets or less.
-Farmers carries in 2 sets or less.


1st12:31 RxDeanna Tue, Jan 6, 2026
2nd13:07 RxJeanne Tue, Jan 6, 2026
3rd13:36 RxJulia F Tue, Jan 6, 2026
1st9:46 RxWilly Tue, Jan 6, 2026
2nd10:31 RxJeremy Tue, Jan 6, 2026
3rd10:45 RxThomas B Tue, Jan 6, 2026

Willy9:46 Rx
Jeremy10:31 Rx
Thomas B10:45 Rx
Tom11:35 Rx
Caleb Nu12:18 Rx
Evan B12:26 Rx
Mike12:30 Rx
Deanna12:31 Rx
Chad12:37 Rx
Eddie12:41 Rx
Masters
Adam12:56 Rx
Jeanne13:07 Rx
Masters
Jake D13:17 Rx
Justin U13:26 Rx
John R13:32 Rx
Julia F13:36 Rx
Taylor A13:40 Rx
Mark13:54 Rx
Megan M13:57 Rx
Jessica L14:02 Rx
Gavin14:06 Rx
Erika R14:12 Rx
Lindsey C14:18 Rx
Jason B14:20 Rx
Jessica T14:30 Rx
Cayla14:36 Rx
Alex D14:54 Rx
Dana F15:05 Rx
Masters
Kelly S16:24 Rx
Taylor B16:31 Rx
Kristen16:58 Rx
Ron18:31 Rx
Masters
Alicia18:48 Rx
Scott P15:25 Int
Allan15:32 Int
Steven W15:33 Int
Elizabeth10:07 Sc
Gabriela10:59 Sc
Emma L12:53 Sc
Veronica13:42 Sc
Rx reps and weight, step overs
Katie E14:14 Sc
16” BJO, 35#, 2:00
Jen14:53 Sc
Alice14:54 Sc
Lyndsie14:58 Sc
Rx2 reps and weight, step ups
Cecy15:16 Sc
25#, step overs, 2:00 PH
Candi15:49 Sc
Matt Bo16:21 Sc
Box jump overs, 30#, Rx reps
Denisha17:04 Sc
Rx reps, 16 in step overs
Emily Bo17:21 Sc
16in, Rx reps, 25#
Melinda18:35 Sc
2 min plank, 30#
Thomas C14:58
Rx weight, step ups
Megan S15:05
RX reps: 16in, 25lb
Emily S16:01
Kori17:00
Scaled
Harley✅ Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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3 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

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3 months ago

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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

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3 months ago

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