Daily WOD

Tue, Apr 28

Sat, Jun 13, 2026 at 9:00am Beach WOD
260428 METCON260428 PRE WOD SKILL260428 OPTIONAL SKILL260429 OPTIONAL STRENGTHOther ResultsMURPH PREP

260428 METCON


(Rounds, Int, Sc)
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.

Scaled:
400-m run
20 handstand shoulder taps
80 walking lunges

Foundations:
400-m run
Bear crawl (50 ft)
60 walking lunges

Masters:
400-m run
Bear crawl (100 ft)
100 walking lunges

Intended Stimulus
-3-5 rounds.
-Run efforts in 2:30 or less.
-Handstand walk in 1:00-2:00.
-Walking lunge steps in 2:00-3:00.
-Fast-paced workout with built-in rest.


1st3+64 RxJulia F Tue, Apr 28, 2026
2nd2+68 RxTaylor A Tue, Apr 28, 2026
3rd3+2.5 IntDiane Tue, Apr 28, 2026
Alicia Tue, Apr 28, 2026
Kori Tue, Apr 28, 2026
Jessica T Tue, Apr 28, 2026
Jessica L Tue, Apr 28, 2026
Erika R Tue, Apr 28, 2026
Katie E Tue, Apr 28, 2026
1st4+100m RxCaleb Nu Tue, Apr 28, 2026
2nd3+4 RxMatthew Tue, Apr 28, 2026
Jason B Tue, Apr 28, 2026
3rd3+3 RxThomas C Tue, Apr 28, 2026
Mike Tue, Apr 28, 2026

Caleb Nu4+100m Rx
Solo
Julia F3+64 Rx
Jason B3+4 Rx
Masters bike
Matthew3+4 Rx
Mike3+3 Rx
Thomas C3+3 Rx
Cooper T3+2 Rx
Chase To3+2 Rx
Thomas B3+2 Rx
20lb vest
Evan B3+1 Rx
Weighted vest
Taylor A2+68 Rx
Chad4 Int
Drew4 Int
Katie E3+2.5 Int
RX reps
Erika R3+2.5 Int
Greg U3+2.5 Int
Jessica L3+2.5 Int
Jessica T3+2.5 Int
Kori3+2.5 Int
Alicia3+2.5 Int
Diane3+2.5 Int
Megan S3+4 Int
McKenzie3+4 Int
Elizabeth3+4 Int
Sarah B3+4 Int
Adam3+2 Int
Scott P3+1 Int
Allan2+68 Int
Melinda2+68 Int
400m row, shoulder taps
Cooper s5 Sc
Justin U4+ Sc
400m Run, 4 Wall Walks, 50 Lunges
Madison B4 Sc
Gabriela3+24 Sc
400m row
Amberly3 + 2 Sc
W/Katie-Erika lots and lots of mods. What’s below foundations
Rylie3+64
scaled
Kelly S3+2
scaled
Alex D3+2
scaled
Mariah3+2
scaled
Deanna3+2
scaled
Jeremy3+1
Run + weighted vest - no HSW
Kristen🤗 Int
Dana F✅
MOD 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

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

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

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