Daily WOD

Wed, May 6

Sat, Jun 13, 2026 at 9:00am Beach WOD
260506 METCON260506 AT HOME WODMURPH PREP

260506 METCON


(Time, Int, Sc)
2 rounds for time:
1,600-m run
15 deadlifts (225/315 lb)

Intermediate/Masters: (155/225 lb)

Scaled:
800-m run
15 deadlifts (45/65 lb)

Intended Stimulus
-16:00-24:00.
-Longer-duration, moderate-to-heavy loading in a metabolic conditioning workout.
-Run efforts in 10:00 or less.
-Deadlifts in 2:00 or faster.


1st20:21 IntDeanna Wed, May 6, 2026
2nd22:39 IntKayla Wed, May 6, 2026
3rd24:30 IntKelly P Wed, May 6, 2026
1st20:41 RxEzra Wed, May 6, 2026
2nd20:48 RxKim Wed, May 6, 2026
3rd21:03 RxJeremy Wed, May 6, 2026

Ezra20:41 Rx
Kim20:48 Rx
Masters
Jeremy21:03 Rx
Matthew22:35 Rx
Mike23:23 Rx
Tom23:31 Rx
Thomas B24:01 Rx
Evan B25:12 Rx
#died
Caleb Nu26:55 Rx
Greg U27:52 Rx
Masters
Deanna20:21 Int
1600m row/ski
Kayla22:39 Int
John W22:48 Int
Row instead of run
Drew24:21 Int
Kelly P24:30 Int
Justin U24:34 Int
30#Vest Run
Gavin24:34 Int
Kelley25:33 Int
Jake D25:40 Int
Lyndsie26:39 Int
1st mile 10:27 2nd 11:03
Sarah B26:39 Int
Kelly S26:58 Int
Alicia30:53 Int
Erika R33:38 Int
Katie E13:30 Sc
165#
Morgan w13:50 Sc
75#
Linda15:44 Sc
Row
Connie15:44 Sc
1000m row, 75#
Debra16:20 Sc
Deena18:58 Sc
800m, 1200m, 155#
Eli19:24 Sc
65#
Amberly20:28 Sc
105 lb DL weighted run(stroller)
Creston20:41 Sc
205, rx distance
Alice21:45 Sc
800m,75#
Pam21:45 Sc
800m,65#
Adam21:55 Sc
1600m x2, back squat
Kristen22:27 Sc
95#, 1200m
Megan M22:50 Sc
1200m, 135#
Madelyne23:09 Sc
90#
Christine23:10 Sc
1600m, 135#
Dale23:59 Sc
205, rx distance; row(9) & ski(10)
Blake P24:35 Sc
205, rx distance
Karis25:08 Sc
95, rx distance
Julie25:55 Sc
85, 1600/800
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


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

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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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