Daily WOD

Thu, Mar 19

Sat, Jun 13, 2026 at 9:00am Beach WOD

260319 METCON


(Time, Int, Sc)
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.

Rx2/Masters: Burpee box jump-overs (16/20 in)
Power cleans (65/95 lb)
– Complete 15/20 calories on the air bike after each round.

Rx3: 9-12-15-12-9 reps for time of:
Up-down box step-ups (16/20 in)
Hang Power cleans (35/45 lb)
– Complete 9/12 calories on the air bike after each round.

Intended Stimulus
-22:00-28:00.
-Long grind; maintain consistent pacing.
-10+ burpees per minute.
-Quick power clean singles with minimal breaks.
-Bike in 3:00 or less.


1st26:05 RxEmily S Thu, Mar 19, 2026
2nd28:24 RxJessica L Thu, Mar 19, 2026
3rd36:05 RxCayla Thu, Mar 19, 2026
1st26:57 RxWilly Thu, Mar 19, 2026
2nd27:23 RxCaleb Nu Thu, Mar 19, 2026
3rd32:28 RxEzra Thu, Mar 19, 2026

Emily S26:05 Rx
ouch
Willy26:57 Rx
Caleb Nu27:23 Rx
Jessica L28:24 Rx
Ezra32:28 Rx
Ron35:00 Rx
Tom35:34 Rx
Cayla36:05 Rx
Solo @SSFD
Thomas C37:14 Rx
Baxter38:30 Rx
Megan M41:01 Rx
Mari21:52 Int
20”
Kelly P24:57 Int
20”
Rylie25:09 Int
Chad25:25 Int
Rx2
Kori26:08 Int
Eli27:07 Int
AJ27:30 Int
Rx2
Evan B27:41 Int
Jason B28:33 Int
Rx2
Kelly S28:45 Int
Lyndsie28:58 Int
Jake D33:06 Int
Drew33:44 Int
Rx2
Erika R35:00 Int
20”
Gavin35:30 Int
95# power clean, all else Rx
Mindy35:55 Int
Gabriela19:34 Sc
Elizabeth23:51 Sc
9-15-21-15-9. 200m run, #35
Cecy24:55 Sc
55# rx reps for BBSO 20”/PC, 9cal bike
Adam26:42 Sc
Hang cleans, box step-overs
Deanna26:42 Sc
Stephen27:02 Sc
RX2-ish
Megan S27:28 Sc
65#
Amber G28:00 Sc
20#
Jemma28:40 Sc
55#; 20”, 15cal
Candi29:34 Sc
Carlos30:14 Sc
20”, 75#, 20 cals
Madelyne33:33 Sc
20”, 55#, 15 cals
Melinda20:00
35#; mod burpees
Justin U✔️
Alt Hero WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Jake Dombrowsky


6 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 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

Emily Sanders


6 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


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