Daily WOD

Mon, Jan 12

Sat, Jun 13, 2026 at 9:00am Beach WOD
260112 METCON260112 AT HOME WOD260112 POST WOD ACCESSORY260112 OPTIONAL STAMINA260112 OPTIONAL STRENGTH

260112 METCON


(Time, Int, Sc)
For time:
400-m run
50 DB bench presses (35/50 lb)
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run

Rx2/Masters 55+:
400-m run
50 DB bench presses (25/35 lb)
400-m run
35 ring push-ups
400-m run
35 hand-release push-ups
400-m run

Rx3:
200-m run
30 DB bench presses (10/20 lb)
200-m run
30 ring push-ups, with rings pushed out to a steep incline
200-m run
30 hand-release push-ups from knees
200-m run

Intended Stimulus
-15:00-22:00.
-Challenge upper-body pushing stamina with an elevated heart rate from the run.
-Dumbbell bench presses in under 5:00; set of 15-20 reps to start.
-Ring push-ups and hand release push-ups each in under 4:00.
-Run efforts in under 2:30.


1st19:03 RxEmily S Mon, Jan 12, 2026
2nd26:11 RxLindsey C Mon, Jan 12, 2026
3rd26:30 RxCayla Mon, Jan 12, 2026
1st16:04 RxWilly Mon, Jan 12, 2026
2nd16:45 RxKim Mon, Jan 12, 2026
3rd16:50 RxGreg U Mon, Jan 12, 2026

Willy16:04 Rx
Kim16:45 Rx
Masters
Greg U16:50 Rx
Masters, row
Jeremy17:13 Rx
Eddie17:30 Rx
Master
Dale18:15 Rx
Master
Andrew18:55 Rx
Emily S19:03 Rx
Evan B19:23 Rx
Mike19:29 Rx
Jason B20:11 Rx
Justin U20:44 Rx
Thomas B21:00 Rx
Chad21:30 Rx
Tom22:32 Rx
Lindsey C26:11 Rx
The HRPU about killed me
Cayla26:30 Rx
Kayla13:44 Int
Caleb No14:46 Int
Veronica16:02 Int
Cooper s16:32 Int
40#
Adam16:42 Int
Thomas C18:10 Int
Row
Rebecca P18:15 Int
25lb for 20 reps
Robbie18:33 Int
Madelyne18:54 Int
Jessica L20:23 Int
Kori20:26 Int
Lyndsie20:26 Int
Mariah20:29 Int
Jeanne20:39 Int
25/20# bench
Trey W20:57 Int
Cooper T21:06 Int
Jenn21:15 Int
Christine21:24 Int
Rx reps
Jake D21:30 Int
Kelly S21:38 Int
Dana F22:21 Int
Allan22:30 Int
Taylor B22:51 Int
Deanna23:04 Int
Rx reps box push ups 25lb
Gavin24:16 Int
Rx reps 40lb
Elizabeth11:40 Sc
#15 DB
Melissa J12:30 Sc
Jenny14:40 Sc
Box push ups, 15#, ski
Pam14:51 Sc
Diane15:10 Sc
Candi18:26 Sc
Carlie19:08 Sc
Ron20:05 Sc
50s
Susan21:11 Sc
Row
Alicia21:28 Sc
RX2 wt/reps, but inclined ring push up
Megan M23:06 Sc
25lb Rx reps
Blake P13:17
Mod
Aniki13:37
scaled
Debra17:42
Scaled
Mark19:39
scaled
Megan S19:46
RX2 reps (20#,knee push ups)
John W20:17
Scale
Steven W✔️
scaled
Jen✔️
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


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

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

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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

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