Daily WOD

Fri, Apr 3

Sat, Jun 13, 2026 at 9:00am Beach WOD
260403 METCON260403 PRE WOD STRENGTH260403 OPTIONAL STRENGTH260403 AT HOME WOD260403 OPTIONAL SKILL

260403 METCON


(Time, Int, Sc)
Rx: 8 rounds for time:
5 box jump-overs (24/30 in)
5 hang power cleans (155/225 lb)

Scaled/Masters: 5 box jump-overs (20/24 in)
5 hang power cleans (105/155 lb)

Foundations: 5 box step-overs (16/20 in)
5 hang power cleans (35/45 lb)

Intended Stimulus
-10:00-15:00; advanced athletes sub-10:00.
-Taller box jump-overs paired with moderately heavy hang power cleans.
-Try for unbroken sets of both movements for the first 3-4 rounds and then no more than 2 sets per round.
-Use the pre-workout build-up to ensure proper barbell loading.


1st5:34 IntMari Fri, Apr 3, 2026
2nd7:27 IntKherri Fri, Apr 3, 2026
3rd8:13 IntCayla Fri, Apr 3, 2026
1st9:54 RxJeremy Fri, Apr 3, 2026
2nd10:47 RxThomas C Fri, Apr 3, 2026
3rd3:54 IntWilly Fri, Apr 3, 2026

Jeremy9:54 Rx
Thomas C10:47 Rx
Willy3:54 Int
Mike5:30 Int
Mari5:34 Int
Tom6:30 Int
Chad6:55 Int
Cooper T6:58 Int
Kherri7:27 Int
Andrew7:43 Int
20”
Cayla8:13 Int
120#, 24in
Thomas B8:36 Int
30”
Jake D8:42 Int
Lindsey C9:10 Int
120#,24”
Kelley10:56 Int
24” box
Pam4:51 Sc
Elizabeth5:00 Sc
20in step overs, 55#
Julia F5:02 Sc
Scaled with 85#
Jeanne5:31 Sc
70#, 20in step overs
Adam6:12 Sc
Katie E6:14 Sc
20” jumps🥹/85#
Alice6:15 Sc
Kim6:23 Sc
110#, 24”
Greg U6:29 Sc
Scaled with 115# 24” box jumps
Christine6:38 Sc
Scaled with 75# 20” box
Jen6:41 Sc
Megan M6:51 Sc
Scaled w 85#
Deanna6:58 Sc
75#, 20”
Denisha7:46 Sc
55#
Maddy7:53 Sc
Candi7:57 Sc
52.5 for 1 rd, 50# for 1 rd, 45# for 6rd, some box jump some step overs
Caroline8:05 Sc
8 rds: 8 step over, 8 medicine ball squats 14#
Kelly S8:30 Sc
85#; 20”
Megan S8:38 Sc
85#; 20in box jump overs
Ron9:18 Sc
125#
David R9:20 Sc
Scaled with 95#
Susan9:20 Sc
40#
Alicia9:20 Sc
65#, 24in box jump overs 🥳🥳🥳
Connie9:25 Sc
Scott P9:36 Sc
John W9:40 Sc
85#; 20”
Drew9:45 Sc
Denise9:58 Sc
Deena9:59 Sc
85#; 20” box jump overs
Julie11:18 Sc
55#, 20”
Ryan B11:51 Sc
135#, 24”
Eli5:15
24”; 35#
Eddie5:26
90#; step overs
Jemma5:39
DL 110;
Veronica10:00
75#; 20” step up
Ezra10:48
Aniki🥳
scaled
Dana F✅
Passion Wod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!

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