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

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

melinda f


4 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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!