Daily WOD

Tue, May 5

Sat, Jun 13, 2026 at 9:00am Beach WOD
260505 METCON260505 PRE WOD STRENGTH260505 AT HOME WODOther ResultsMURPH PREP

260505 METCON


(Time, Int, Sc)
5 rounds for time:
15 box jumps (24/30 in)
15 bench presses (95/135 lb)

Intermediate/Masters:
15 box jumps (20/24 in)
15 bench presses (65/95 lb)

Scaled:
10 box step-ups (16/20 in)
10 bench presses (35/45 lb)

Intended Stimulus
-8:00-15:00.
-Spicy couplet with explosive gymnastics and moderate-weight, stamina-focused weightlifting.
-Each round in 3:00 or faster.
-Bench press loading should allow for 1-2 sets to start, and no more than 3 sets later in the workout.


1st15:07 RxEmily S Tue, May 5, 2026
2nd9:12 IntLindsey C Tue, May 5, 2026
3rd9:20 IntJessica L Tue, May 5, 2026
1st7:39 RxJason B Tue, May 5, 2026
2nd7:43 RxCarson C Tue, May 5, 2026
3rd10:03 RxMatthew Tue, May 5, 2026

Jason B7:39 Rx
Masters
Carson C7:43 Rx
Matthew10:03 Rx
Thomas C10:42 Rx
Tom10:50 Rx
Mike11:02 Rx
Ezra12:35 Rx
Justin U13:05 Rx
Thomas B13:54 Rx
Caleb No14:12 Rx
Cooper T14:18 Rx
Emily S15:07 Rx
Jeremy6:50 Int
40# DB floor press / 30” box - RX reps
Adam7:55 Int
Drew8:57 Int
#135
Jake D9:03 Int
Lindsey C9:12 Int
Jessica L9:20 Int
Kori9:25 Int
Alicia12:07 Int
Kelly S12:12 Int
Megan M12:20 Int
Steven W12:30 Int
Scott P13:00 Int
Julia F13:52 Int
Rx for 2 rds
Chase B14:20 Int
Eddie15:01 Int
Andrew6:04 Sc
Elizabeth6:52 Sc
#45. 16”BJ
Eli8:30 Sc
15# DB PRESS
Veronica8:55 Sc
65# 15 reps each
Cecy9:00 Sc
45#, 15reps
Alex D9:13 Sc
65#, INT reps
Jessica T9:25 Sc
Amberly10:02 Sc
20” SU, 65 lbs
Megan S10:05 Sc
20in box jumps, 65#
Isabel10:07 Sc
55#
Tori10:49 Sc
Deanna10:51 Sc
50#, 15
Jen11:10 Sc
Madelyne12:00 Sc
50# x 2, 45# x 3
Karis12:12 Sc
Kayla12:20 Sc
50# x 2, 45# x 3
Emily Bo12:36 Sc
Brittaney12:50 Sc
Candi12:54 Sc
Dana F13:06 Sc
55#
Sarah B13:15 Sc
55#, 15 reps
Denisha13:19 Sc
45#, 15 reps
Grace13:40 Sc
50#, 20 in box jumps
Jenn14:11 Sc
INT but step ups
Kelly P14:33 Sc
Katie E11:17
I don’t fit in a category 💅🏼
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