Daily WOD

Tue, Mar 3

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Kim
260303 METCON260303 AT HOME WOD260303 OPTIONAL ACCESSORY260303 OPTIONAL SKILL

260303 METCON


(Time, Int, Sc)
For time:
5,000-m air bike
30 KB hang cleans (35/53 lb)
200-m KB farmers carry (35/53 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.

Rx2/Masters: 5,000-m air bike
30 KB hang cleans (26/35 lb)
200-m KB farmers carry (26/35 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.

Rx3: 3,000-m air bike
20 DB hang cleans (10/15 lb)
150-m DB farmers carry 10/15 lb)
2,000-m air bike
15 DB hang cleans
75-m DB farmers carry
500-m air bike
10 DB hang cleans
50-m DB farmers carry
250-m air bike
– Use two dumbbells.

Intended Stimulus
-Less than 28:00; advanced athletes closer to 22:00.
-A longer, moderate-intensity effort that will challenge endurance and grip.
-Use an Echo bike if possible.
-Moderate kettlebell clean loading; 1-3 sets.
-Demanding farmers walk distances at Rx'd loading; no more than 4 short breaks.


1st26:40 RxEmily S Tue, Mar 3, 2026
2nd28:02 RxKatie E Tue, Mar 3, 2026
3rd29:20 RxKayla Tue, Mar 3, 2026
1st22:38 RxJeremy Tue, Mar 3, 2026
2nd24:50 RxWilly Tue, Mar 3, 2026
3rd25:59 RxMike Tue, Mar 3, 2026

Jeremy22:38 Rx
Willy24:50 Rx
Mike25:59 Rx
Chad26:00 Rx
Matthew26:17 Rx
Tom26:30 Rx
Emily S26:40 Rx
Cooper T27:42 Rx
Katie E28:02 Rx
Kayla29:20 Rx
Andrew29:25 Rx
Evan B29:54 Rx
John R30:06 Rx
Alex A31:42 Rx
Adam24:36 Int
Carlie24:50 Int
35# carry
Thomas B25:05 Int
Deanna26:08 Int
30#
Lindsey C26:31 Int
Jason B26:45 Int
Jake D27:08 Int
Kori28:20 Int
Jemma28:28 Int
Deena29:26 Int
Row
Megan M29:27 Int
Kelly P29:30 Int
30#
Emily Bo29:32 Int
Cayla29:51 Int
Solo @ open gym/ #26s on cleans/ #35s on farmer’s
Veronica29:56 Int
Cecy30:55 Int
Kelly S30:58 Int
Dana F34:32 Int
Scott P19:41 Sc
Megan S20:58 Sc
Madelyne24:28 Sc
Rx2 reps, 15#
Isabel25:10 Sc
Sarah Wat27:33 Sc
20#
Jeanne27:55 Sc
20# RX 2 reps
Gabriela29:40 Sc
Rx reps, 15#
Melinda30:05 Sc
Rx reps, 15# cleans, 25# carry
Denisha30:30 Sc
Rx reps, 20#
Ezra23:49
Misread instructions…single arm kb hang cleans
Justin U28:10
Single Arm KBHC 44#
Katie E 9:21am
The world should know that Cayla stood me up.

770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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