Daily WOD

Thu, Apr 16

Sat, Jun 13, 2026 at 9:00am Beach WOD
260416 METCON260416 POST WOD CHALLENGE260416 AT HOME WOD

260416 METCON


(Rounds, Int, Sc)
AMRAP 14:
400/500-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold

Scaled:
400/500-m row
10 KB goblet squats (35/53 lb)
:30 tuck L-sit hold

Foundations:
250/350-m row
10 KB goblet squats (10/20 lb)
:20 seated tuck hold

Masters 55+ option:
AMRAP 14:
400/500-meter row
15 kettlebell goblet squats (20/35 lb)
:30 L-sit hold with both knees bent

Intended Stimulus
-3-5 rounds.
-This workout is a mix of slow and go.
-Slow and controlled L-sit holds; no more than 2 short breaks per round.
-Challenging row pace; under 2:15 per round.
-Light-to-moderate goblet squats; unbroken through most rounds.


1st3+10 RxDana F Thu, Apr 16, 2026
2nd4+3.5 IntDeanna Thu, Apr 16, 2026
3rd4+2 IntMari Thu, Apr 16, 2026
1st4+ .75 RxWilly Thu, Apr 16, 2026
2nd3+15 RxJason B Thu, Apr 16, 2026
3rd4+2.75 IntTom Thu, Apr 16, 2026

Willy4+ .75 Rx
Jason B3+15 Rx
Masters
Dana F3+10 Rx
Masters
Tom4+2.75 Int
Deanna4+3.5 Int
Ezra4+4 Int
Mari4+2 Int
Megan M4+1 Int
Kelly S4+1 Int
Evan B4 Int
62lb
Mike4 Int
Andrew4 Int
Jessica L4 Int
Kori4 Int
Jake D4 Int
Cayla4 Int
Scott P4 Int
Veronica4 Int
Carson C4 Int
Tucked L sit holds - Ski- 55DB
Drew3+20 Int
Jessica T3+16 Int
Chad3+15 Int
AJ3+15 Int
Lyndsie3+15 Int
Alex S3+15 Int
Julia F3+14 Int
15 goblet squats
Adam3+10 Int
Thomas B3+10 Int
Rx straight legs but not parallel
Chase B3+5 Int
Cooper T3+5 Int
Kelly P3+4 Int
Run
Grace3+4 Int
Mindy3+3 Int
Gavin3+1 Int
Ryan B3 Int
Megan S4 Sc
300m run, 25# kb, :30sec tuck hold
Eli4 Sc
400m run, 15#
Madelyne4 Sc
400m run, 22#
Amber G3+4 Sc
14 cal on bike, body weight squats
Candi3 Sc
Justin U✔️
Alt hero wod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Emily Sanders


7 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


7 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

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

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