Daily WOD

Thu, Jan 8

Sat, Jun 13, 2026 at 9:00am Beach WOD
260108 METCON260108 PRE WOD STRENGTH260108 AT HOME WOD

260108 METCON


(Rounds, Int, Sc)
AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

Rx2: 1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

Rx3: 1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.

Masters 55+ option:
AMRAP 10:
1 power clean (95/135 lb)
1 bar muscle-up or chest-to-bar pull-up
5/7-calorie Echo bike
– Add 1 rep to power cleans and bar muscle-ups until time expires.

Intended Stimulus
-5+ rounds.
-Moderate-to-heavy power cleans.
-Sprint on the bike.
-Movement interference between the power cleans and bar muscle-ups.


1st6+3 IntJessica T Thu, Jan 8, 2026
2nd6 IntKherri Thu, Jan 8, 2026
3rd5 IntKelly P Thu, Jan 8, 2026
Lindsey C Thu, Jan 8, 2026
1st8+5 RxJeremy Thu, Jan 8, 2026
2nd7+20 RxWilly Thu, Jan 8, 2026
3rd6+6 RxCaleb Nu Thu, Jan 8, 2026

Jeremy8+5 Rx
Willy7+20 Rx
Caleb Nu6+6 Rx
Mike6 Rx
Thomas B5+1 Rx
Gavin4+6 Rx
Masters, BMU
Chad4+5 Rx
Evan B4+5 Rx
Tom6+7 Int
185#
Jake D6+3 Int
Jessica T6+3 Int
Jason B6+2 Int
Kherri6 Int
Lindsey C5 Int
125#
Kelly P5 Int
Caleb No5 Int
185#
Alex D7+16 Sc
100#, 5 cal, banded pu
Veronica6+13 Sc
85#, 5 cal, banded pu
Adam6+7 Sc
Alicia6+7 Sc
85#, jumping C2B, 3 cal
Emily Bo6+5 Sc
75#, 5 cal, jumping pu
Megan S6+2 Sc
85#, 5cal
Jessica L6+2 Sc
Rx2 reps, banded chest to bar, 105#
Megan M6 Sc
Rx2 reps, pull ups
Cecy6 Sc
C2B, 5 cal, 75#
Eli6 Sc
35#, banded pu
Lyndsie6 Sc
95#, 5 cal, jumping c2b
Eddie5+12 Sc
105#, banded pu, 7 cal
Matt Bo5+12 Sc
75#, 7 cal
Ron5+6 Sc
135#, banded pu, 5 cal
Kelly S5+6 Sc
Rx2 reps and weight, pull ups
Taylor B5+3 Sc
Rx2 reps and weight, banded pull ups
Steven W5 Sc
95#
Diane5 Sc
95#, banded C2B, 5cal
Kori✔️
Rankel hero wod
Justin U✔️
Alt Hero Rankel
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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 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

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

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