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

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

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 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

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

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