Daily WOD

Thu, Feb 12

Sat, Jun 13, 2026 at 9:00am Beach WOD
260212 METCON260212 POST WOD ACCESSORY260212 AT HOME WOD

260212 METCON


(Reps, Int, Sc)
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (35/50 lb) (20/20 in)
– Rest 3:00 between sets.

Rx2: 4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (20/35 lb) (20/20 in)
– Rest 3:00 between sets.


Rx3: 4 sets for max reps:
On a 3:00 clock:
200/250-m row
Max box step-overs (12/20 in)
– Rest 3:00 between sets.

Intended Stimulus
-Four full sprints.
-Complete each row in 2:15 or faster.
-Aim to perform 1:00 or dumbbell box step-overs in each set.
-Loading of the dumbbells should be moderate. Athletes may have to rest the dumbbells 1-2 times during their step-overs.


1st60 RxMegan M Thu, Feb 12, 2026
2nd47 RxCayla Thu, Feb 12, 2026
3rd45 RxEmily S Thu, Feb 12, 2026
1st73 RxTom Thu, Feb 12, 2026
2nd72 RxMatthew Thu, Feb 12, 2026
3rd60 RxEvan B Thu, Feb 12, 2026

Tom73 Rx
Matthew72 Rx
Megan M60 Rx
Evan B60 Rx
Gavin59 Rx
John R54 Rx
Baxter49 Rx
Ezra49 Rx
Cayla47 Rx
Emily S45 Rx
2 min rest between rounds
Chad44 Rx
Jessica L41 Rx
Jake D40 Rx
Katie E77 Int
Harley66 Int
Lyndsie63 Int
Jeanne60 Int
Taylor B59 Int
Julia F58 Int
25#
Carlie57 Int
Cooper T57 Int
40#
Jason B54 Int
Erika R51 Int
Kristen50 Int
Deanna49 Int
25#
Taylor A49 Int
Mindy48 Int
Cecy45 Int
Jen44 Int
Megan S41 Int
Gabriela66 Sc
300m, 20in, 10#
Alex D65 Sc
400m, 20#, 12 in
Mariah58 Sc
400m, 20#, 12 in
Madelyne52 Sc
400m, 15#, 20in
Dana F49 Sc
15#, 400m, 20in
Alice48 Sc
Melinda48 Sc
400m, 10#, 20in
Grace45 Sc
10#
Mark42 Sc
30#
Lauren Wa35 Sc
15#
Caroline35 Sc
5#
Denisha35 Sc
10#, 16in, 400m
Matt Bo30 Sc
20#
Kori✔️
Hero wod nuts +3rds of todays wod 36 reps rx2
Justin U✔️
Alt hero WOD Nutts
Adam🏆
scaled
Mike🥰
scaled
Stephen✅ Int
Jessica T🌈 Sc
10#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 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

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

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

Denisha Beasley


4 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


4 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