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

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!

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

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