Daily WOD

Fri, Apr 24

Sat, Jun 13, 2026 at 9:00am Beach WOD
260424 METCON260424 AT HOME WOD260424 OPTIONAL STRENGTH260424 OPTIONAL STAMINAMURPH PREP

260424 METCON


(Time, Int, Sc)
For time:
100 double-unders
60 DB deadlifts (50/70 lb)
100 double-unders
45 DB hang power cleans (50/70 lb)
100 double-unders
30 DB push jerks (50/70 lb)
– Use two dumbbells.

Scaled/Masters:
70 double-unders
60 DB deadlifts (35/50 lb)
70 double-unders
45 DB hang power cleans (35/50 lb)
70 double-unders
30 DB push jerks (35/50 lb)

Foundations:
60 single-unders
30 DB deadlifts (10/20 lb)
60 single-unders
25 DB hang power cleans (10/20 lb)
60 single-unders
20 DB push jerks (10/20 lb)

Intended Stimulus
-12:00-18:00.
-This is a grip- and shoulder-intensive, grind effort.
-Double-unders in 1:15-2:30.
-Dumbbell deadlifts in 2:00-3:00 and 3-5 sets; heavier dumbbells than usual.
-Dumbbell hang power clean in 2:30-3:30 and 3-6 sets.
-Dumbbell push jerks in 1:30-2:00 and 3-6 sets.


1st14:54 IntCayla Fri, Apr 24, 2026
2nd15:29 IntLindsey C Fri, Apr 24, 2026
3rd17:00 IntEmily S Fri, Apr 24, 2026
1st17:12 RxJeremy Fri, Apr 24, 2026
2nd20:00 RxEzra Fri, Apr 24, 2026
Thomas C Fri, Apr 24, 2026
3rd12:12 IntCaleb P Fri, Apr 24, 2026

Jeremy17:12 Rx
Thomas C20:00 Rx
CAP + 15
Ezra20:00 Rx
Time cap- 16 push jerks
Caleb P12:12 Int
Evan B12:44 Int
Chase To12:55 Int
Mike13:43 Int
Cayla14:54 Int
Solo @SSFD, all reps and #35s
Chad15:11 Int
Lindsey C15:29 Int
Tom15:50 Int
Carson C16:43 Int
😘
Emily S17:00 Int
40#
Jessica L17:29 Int
Thomas B20:00 Int
Time cap - 27 push jerks, 270xDU
Eli4:38 Sc
Alex S6:00 Sc
35#
Dale6:55 Sc
25#
Andrew7:13 Sc
Grace7:55 Sc
15#
Ron8:14 Sc
35#
Pam9:00 Sc
Susan9:15 Sc
Melissa J9:23 Sc
Greg U11:01 Sc
Scaled reps with su & 25#
Harley11:14 Sc
Double unders
Julia F11:15 Sc
scaled reps 20#
Allan11:25 Sc
Scaled reps, 25#
Maddy11:56 Sc
20# sc reps
Deena11:57 Sc
30# DB; 60 single unders
Cooper s12:00 Sc
40#/ 200 su/ sc reps
Christine12:02 Sc
100 SU, 60DL, 45 HPC, 30 PJ 25#
Katie E12:02 Sc
RX reps, singles, 35#s
Carlie12:12 Sc
50 DUs & 60/45/30 @ #25
Alice12:12 Sc
Tori12:15 Sc
Elizabeth12:24 Sc
FND 7:06 #15 singles, then added 30DL, 25CL,20PJ
Jeanne12:26 Sc
sc reps/ 20#/ su
Alicia13:25 Sc
100 SU, 60/45/30, 20lb DBs
David R13:34 Sc
Deanna14:02 Sc
25#, rx reps, 200 su
Megan M14:15 Sc
Scaled w 25#
Kori14:22 Sc
Sc reps/DU, 25#
Jake D14:50 Sc
Scaled w 35#
Kristen14:51 Sc
sc reps/ 15#/ su
Candi15:10 Sc
Kim15:28 Sc
Sc reps/DU, 35#{
Veronica15:44 Sc
25#, rx reps
Kelly P15:48 Sc
Rx reps, 25#
Mindy16:14 Sc
Alex D16:23 Sc
35# rx reps,
Julie17:15 Sc
Sc reps 20/25#
John R13:00
Deadlifts, scaled reps
Dana F✅
MOD WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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