Daily WOD

Thu, Apr 30

Sat, Jun 13, 2026 at 9:00am Beach WOD
260430 METCON260430 AT HOME WODMURPH PREP

260430 METCON


(Time, Int, Sc)
5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.

Scaled:
:30 tuck hold
10/13-cal air bike
10 DB burpees (20/35 lb)

Foundations:
:30 seated leg raise hold
7/10-cal air bike
10 DB burpees (10/15 lb)

Masters 55+ option:
5 rounds for time:
:30 L-sit
14/18-calorie air bike
10 dumbbell burpees (20/35 lb)

Intended Stimulus
-2:00-3:00 per round.
-Bike in :45-1:00
-Dumbbell burpees in :30-1:00.
-L-sit holds in 1-3 sets and under 1:00.
-Built-in rest for a hard push each round.


1st17:56 IntJulia F Thu, Apr 30, 2026
2nd18:01 IntRylie Thu, Apr 30, 2026
3rd19:28 IntMegan M Thu, Apr 30, 2026
1st20:46 RxMatthew Thu, Apr 30, 2026
2nd23:13 RxThomas B Thu, Apr 30, 2026
3rd17:40 IntTom Thu, Apr 30, 2026

Matthew20:46 Rx
Thomas B23:13 Rx
Tom17:40 Int
Julia F17:56 Int
Rylie18:01 Int
Jake D18:48 Int
Andrew19:21 Int
Megan M19:28 Int
Jessica L20:04 Int
Robbie20:06 Int
Ezra20:23 Int
Rx reps/weight/cal
Kelly S20:56 Int
Mike21:12 Int
Rx reps, weight, cals
Emily Bo21:13 Int
Jessica T21:19 Int
Chad21:24 Int
Rx reps, weight, cals
Cecy21:26 Int
Cooper s21:52 Int
40#, row
Veronica21:56 Int
Harley22:04 Int
Alicia22:33 Int
Jesse T22:47 Int
Mindy23:02 Int
Megan S23:10 Int
row
Gavin24:37 Int
20 row cals, L-sit attempt, all else Rx. 2:52,3:08,3:25,3:33,3:39
Scott P24:46 Int
Drew24:54 Int
Rx reps and weight
Madelyne21:37 Sc
Scaled but 15#
Eli22:00 Sc
Amber G23:20 Sc
Jen23:55 Sc
row,
Jemma17:45
4 rounds, Rx reps
Adam17:54
pushups
McKenzie22:12
scaled
Justin U✔️
Alt hero wod
Diane💪🏻 Int
Dana F✅
MOD 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

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

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!