Daily WOD

Mon, May 11

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Kherri
260511 METCON260511 PRE WOD260511 AT HOME WODOther ResultsMURPH PREP

260511 METCON


(Time, Int, Sc)
For time:
30 power cleans (105/155 lb)
800-m run
30 power cleans

Intermediate/Masters: 75/105 lb

Scaled:
15 power cleans (35/45 lb)
400-m run
15 power cleans

Intended Stimulus
-10:00-15:00; advanced athletes may go sub-10:00.
-First set of cleans in 3 sets or less with short rest between sets.
-Go faster than you want to on the run.
-Send it on the second set of cleans.
-Spend no more than 5:00 on each part of the workout.


1st8:28 RxRobbie Mon, May 11, 2026
2nd11:57 RxCayla Mon, May 11, 2026
3rd8:52 IntJessica L Mon, May 11, 2026
1st9:07 RxJeremy Mon, May 11, 2026
2nd9:49 RxEzra Mon, May 11, 2026
3rd10:13 RxChad Mon, May 11, 2026

Robbie8:28 Rx
Masters/row
Jeremy9:07 Rx
Ezra9:49 Rx
Chad10:13 Rx
Willy10:18 Rx
Mike10:56 Rx
Cayla11:57 Rx
John W12:08 Rx
Masters
Caleb Nu12:41 Rx
Greg U13:36 Rx
Masters
Tom13:40 Rx
Dale16:05 Rx
Masters. Bike 60 cal
Jessica L8:52 Int
Emily S9:10 Int
85#
Deanna9:25 Int
Katie E9:33 Int
Thomas B9:40 Int
20#vest
Jessica T9:52 Int
Megan M9:57 Int
Drew10:21 Int
115
Christine10:30 Int
Jake D10:56 Int
Blake P11:04 Int
Veronica11:30 Int
Bike
Erika R11:48 Int
Justin U11:50 Int
#135 PC #30 Vest Run
Alicia11:50 Int
Deena11:56 Int
Megan S12:10 Int
Amberly12:26 Int
Alex S12:35 Int
135#
Thomas C13:32 Int
Dana F14:15 Int
Pam7:20 Sc
45#
Linda7:30 Sc
25#
Alice7:32 Sc
Cecy8:02 Sc
45#, 30 reps
Julia F8:04 Sc
Int, Hang cleans
Elizabeth8:09 Sc
45#, rx reps
Amber G8:18 Sc
Cooper T8:35 Sc
Rx reps, 135#, hang cleans
Tori10:00 Sc
55#, rx reps
Jen10:09 Sc
55
Susan10:35 Sc
30 reps
Jeanne10:38 Sc
65#, Rx reps
Adam10:48 Sc
105 hang clean
Harley11:16 Sc
65#, rx reps
Mindy11:19 Sc
Karis11:28 Sc
30reps 55#,800m
Julie11:38 Sc
20 reps 55#, 800m
Emily Bo11:43 Sc
30 reps 65#, 800m
Ron11:59 Sc
30reps95#, 600m
Steven W13:00 Sc
Kristen13:19 Sc
65, Rx reps
Debra5:37
25# HC
Caroline7:20
Some power cleans/deadlifts
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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