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

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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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

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