Daily WOD

Wed, Jan 21

Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Andrew(4)
260121 METCON260121 AT HOME WOD260121 OPTIONAL SKILL260121 PRE WOD STRENGTH260121 OPTIONAL ACCESSORY

260121 METCON


(Time, Int, Sc)
4 rounds for time:
400-m run
12 shoulder presses

Rx2/Masters: Same as Rx’d

Rx3: 4 rounds for time:
200-m run
12 shoulder presses

Intended Stimulus:
-12:00-16:00.
-Run efforts in 2:15 or less.
-Shoulder presses in 1-2 sets, but unbroken to start.
-Press load is dependent upon the pre-workout strength.
-Mental and physical challenge.


1st9:11 RxKayla Wed, Jan 21, 2026
2nd9:57 RxEmily S Wed, Jan 21, 2026
3rd10:15 RxMegan M Wed, Jan 21, 2026
1st8:24 RxWilly Wed, Jan 21, 2026
2nd8:45 RxMatthew Wed, Jan 21, 2026
3rd8:51 RxThomas B Wed, Jan 21, 2026

Willy8:24 Rx
75lb
Matthew8:45 Rx
77.5
Thomas B8:51 Rx
67.5
Kayla9:11 Rx
35
Evan B9:56 Rx
75
Emily S9:57 Rx
45#
Megan M10:15 Rx
row, 35#
Jeremy10:18 Rx
125
Chad10:22 Rx
70#
Jake D10:22 Rx
70
Tom10:24 Rx
80
John R10:28 Rx
70
Alicia10:29 Rx
row, 35
Blake P10:43 Rx
Row
Eli10:43 Rx
15
Kim11:01 Rx
Bike/row
Thomas C11:01 Rx
Bike
Mike11:08 Rx
90#
Carlie11:17 Rx
#45 Row
Cecy11:21 Rx
row, 35
Katie E11:24 Rx
Row/ski
Erika R11:27 Rx
45#
Adam11:32 Rx
75#
Madelyne11:45 Rx
35
Gavin11:59 Rx
65
Kelly S12:03 Rx
40#
Eric H12:04 Rx
65#
Jeanne12:05 Rx
35#
Dale12:08 Rx
Run 400; 45#
Jessica L12:10 Rx
Deanna12:10 Rx
45
Andrew12:16 Rx
Cayla12:24 Rx
55#
Veronica12:28 Rx
Row/55
Kelly P12:28 Rx
55 first round, drop to 35
Emma L12:40 Rx
30
Alice12:46 Rx
Justin U12:57 Rx
95#
Jen13:39 Rx
40# for 3 rds, 35# 1 rd
Taylor A14:15 Rx
35
Greg U14:21 Rx
500 row, 65#
David F14:28 Rx
50
Mindy14:41 Rx
Debra14:45 Rx
20#
Elizabeth10:20 Int
#25
Ron10:33 Sc
75#
Julie11:19 Sc
Jenny12:19 Sc
ski, 45#
Candi12:23 Sc
35#
Pam13:04 Sc
30#, row
Susan13:04 Sc
20, 300 row
Caroline15:07 Sc
600 bike, 12 medball clean
Kori11:37
Row
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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 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