Daily WOD

Mon, May 4

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Trey W & Baxter
260504 METCON260504 AT HOME WODMURPH PREP

260504 METCON


(Time, Int, Sc)
75-50-25 reps for time:
Wall-ball shots (14/20 lb)
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories.

Intermediate/Masters:
50-35-15 reps for time:
Wall-ball shots (10/14 lb)
AbMat sit-ups
Calorie bike
– Women bike 40-25-10 calories.

Scaled:
30-20-10 reps for time:
Wall-ball shots (6/10 lb)
AbMat sit-ups
Calorie bike
– Women bike 20-15-10 calories.

Intended Stimulus
-20:00-30:00.
-Longer-duration, endurance- and stamina-based workout.
-Maintain consistent sets of 15+ wall-ball shots, especially during the set of 75.
-Maintain 10-15 calories per minute on the bike.
-All athletes should finish with the first set by 15:00.


1st17:51 RxRobbie Mon, May 4, 2026
2nd28:14 RxEmily S Mon, May 4, 2026
3rd29:20 RxCarlie Mon, May 4, 2026
1st19:26 RxDale Mon, May 4, 2026
2nd20:28 RxKim Mon, May 4, 2026
3rd20:44 RxGavin Mon, May 4, 2026

Robbie17:51 Rx
Masters
Dale19:26 Rx
Masters
Kim20:28 Rx
Masters
Gavin20:44 Rx
Masters 50-35-15, 20# WB
Jason B21:32 Rx
Masters/Echo
Evan B26:22 Rx
Ski
Thomas C26:28 Rx
Echo
Thomas B26:33 Rx
Run
Matthew26:38 Rx
Tom26:44 Rx
Ezra27:04 Rx
Echo
Carson C27:38 Rx
Echo
Emily S28:14 Rx
Justin U28:48 Rx
Run 1000/700/400m
Cooper T29:11 Rx
Carlie29:20 Rx
Andrew30:50 Rx
Deena32:38 Rx
Kelly P16:44 Int
Rebecca P16:46 Int
Kelly S18:19 Int
Blake P19:22 Int
Eddie20:44 Int
Megan M20:51 Int
Madelyne21:28 Int
Lyndsie22:11 Int
Dana F22:14 Int
John W22:15 Int
Christine22:31 Int
Veronica22:32 Int
Kayla22:44 Int
14# WB
Drew23:57 Int
Alicia24:03 Int
Chase B26:00 Int
Jake D27:23 Int
Deanna27:28 Int
Sarah B27:29 Int
Greg U28:11 Int
Masters
Amberly30:00 Int
Finished 21:00 but kept going until 30:00.
Adam30:27 Int
Rx reps
Gabriela12:43 Sc
Melinda13:54 Sc
Cecy15:16 Sc
30/20/10 8#
Aniki15:51 Sc
Melissa J15:58 Sc
Morgan w17:50 Sc
Pam17:55 Sc
Julie18:45 Sc
10#wb
Elizabeth18:50 Sc
50-35-15 #8 and sit-ups. Cal=20-15-10
Alice18:59 Sc
Denisha19:04 Sc
Alaina20:15 Sc
Amber G20:43 Sc
Chrissy21:03 Sc
Isabel23:48 Sc
Allan24:45 Sc
Steven W24:50 Sc
50-30-20 reps
Kristen27:13 Sc
Brittaney31:15 Sc
Ron32:00 Sc
Megan S23:00
800m run, 40 banded pu, 800m run
Jeremy23:12
40# goblet squats - RX reps
Katie E✔️ Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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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

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3 months ago

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4 months ago

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Emily Sanders


3 months ago

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