Daily WOD

Wed, Mar 18

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Taylor B
260318 METCON260318 POST WOD STRENGTH260318 AT HOME WOD260318 OPTIONAL STRENGTH260318 OPTIONAL ACCESSORY

260318 METCON


(Rounds, Int, Sc)
AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups

Rx2: 10 overhead squats (55/75 lb)
3 chest-to-bar pull-ups

Rx3: 10 overhead squats (35/45 lb)
5 ring rows

Masters 55+ option:
AMRAP 8:
10 overhead squats (55/75 lb)
5 pull-ups

Intended Stimulus
-5-8 rounds; advanced athletes could get 11 or more.
-Expect this workout to challenge midline, legs, and shoulder stability, especially further in.
-Unbroken overhead squats; most sets in :20-:30.
-Chest-to-bar pull-ups in :15-:45 and 1-2 sets.


1st8+7 RxEmily S Wed, Mar 18, 2026
2nd6+8 RxRobbie Wed, Mar 18, 2026
3rd6 RxErika R Wed, Mar 18, 2026
1st10 RxJeremy Wed, Mar 18, 2026
2nd9+10 RxWilly Wed, Mar 18, 2026
3rd8+11 RxCaleb Nu Wed, Mar 18, 2026

Jeremy10 Rx
Willy9+10 Rx
Caleb Nu8+11 Rx
Emily S8+7 Rx
Justin U7+12 Rx
Thomas B7+1 Rx
Dale7 Rx
Masters, FS
Robbie6+8 Rx
Masters
Andrew6+6 Rx
Front squat
Tom6+4 Rx
Mike6 Rx
Greg U6 Rx
masters
Cooper T6 Rx
Erika R6 Rx
Chad5 + 8 Rx
Gavin6+10 Int
75lb OHS, all else Rx
Jake D6+5 Int
Blake P6 Int
Evan B6 Int
RX reps
Lyndsie6 Int
Alex A6 Int
Rx sub: Strict pullups
Taylor A5+11 Int
20lb jumping pull ups
Kelly P5+3 Int
65lb Kipping pull ups
Kelly S4+8 Int
Kipping pull ups
Megan M4+8 Int
Alicia7 Sc
35/banded pu
John W6+10 Sc
Julie6 Sc
35, 5 banded PU
Alex D5+7 Sc
65lb RX reps
Mariah5+7 Sc
55lb
Madelyne5+7 Sc
RX reps 45lb Kipping pull ups
Veronica5 Sc
55lbs banded pull ups
Gabriela5 Sc
Kristen9
scaled
Debra8+3
scaled
Adam7+9 RX2
Jessica T7+9
65#, 3CTB
Kim7+8
65 FS
Julia F7+3
55#
Elizabeth7
front squat, PUs and ring row
Cecy7
45#, 3
Melinda7
Scale
Christine6+10
55#, 5 PUs
Jeanne6
scaled 45# ring rows
Lauren Wa6
scaled
Rylie6
55#, jumping CTB
Aniki6
27.5#
Pam6
front squat, band PUs
Jen5+11
scaled
Alice5+10
scaled
Drew5
scaled
Jemma5
scaled
David R5
45#, jumping PUs
Caroline5
scaled
Ron5
95#, FS
Scott P4+5
scaled
AJ4
scaled
Morgan w3
Scale
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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!

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