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

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

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

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