Daily WOD

Wed, May 13

Sat, Jun 13, 2026 at 9:00am Beach WOD
260513 METCONMURPH PREP

260513 METCON


(Time, Int, Sc)
7 rounds for time:
Handstand walk (50 ft)
20 box step-ups (20/24 in)

Intermediate:
5 pike walks around a box
15 box step-ups (20/24 in)

Scaled:
Bear crawl (25 ft)
10 box step-ups (16/20 in)

Masters:
2 wall walks
15 box step-ups (20/24 in)

Intended Stimulus
-10:00-14:00.
-Complete each round in 2:00 or less.
-Break no more than once on the handstand walk.
-Fast, but sustainable pace on the step-ups.


1st11:25 RxJeanne Wed, May 13, 2026
2nd11:27 RxDeena Wed, May 13, 2026
3rd13:16 RxPam Wed, May 13, 2026
1st9:46 RxGreg U Wed, May 13, 2026
2nd12:32 RxMatthew Wed, May 13, 2026
3rd13:45 RxKim Wed, May 13, 2026

Greg U9:46 Rx
masters
Jeanne11:25 Rx
masters
Deena11:27 Rx
Masters. 2 WW 20 step ups
Matthew12:32 Rx
Pam13:16 Rx
masters
Kim13:45 Rx
Masters+ 20 step ups, 5ww
Erika R14:41 Rx
Thomas B16:14 Rx
Mike16:34 Rx
Kelley18:14 Rx
Thomas C19:52 Rx
Alex S13:24 Int
Dale14:25 Int
Tom14:53 Int
Chad16:20 Int
Gavin17:31 Int
Adam18:48 Int
Christine23:01 Int
I died a little 😅
Cecy25:38 Int
Eddie9:07 Sc
Eli9:15 Sc
Elizabeth9:29 Sc
2 partial WW, 15 20” SU
Morgan w10:25 Sc
Sarah B11:02 Sc
Deanna11:09 Sc
John W11:18 Sc
Denisha11:55 Sc
Megan S12:12 Sc
Masters
Candi12:32 Sc
2 pike walks, 15 20” SU
Veronica12:42 Sc
Grace12:43 Sc
Drew13:00 Sc
2 ww, 20 su at 24”
Amber G14:10 Sc
Karis15:17 Sc
3 pike walks, 15 Step ups
Julie15:47 Sc
Masters
Allan15:58 Sc
Susan18:03 Sc
1 plank walk, 15 step ups
Ron18:31 Sc
20” 10 step ups, box plank taps, 10 shoulder press 30# dbs
Alicia18:45 Sc
mix of pike walks and partial wall walks, 20 20” step ups
Alice20:33 Sc
12in pike walk and step ups
Linda10:20
bike+ plank taps
Justin U11:49
3Wall Walls 20-24' Step Ups
Debra12:12
SUs + 100m walk
Caroline14:10
20 plank with hip ext, 15 step ups
Jason B✔️
scaled
Andrew💪🏼
shoulder taps, 20in SU
Kelly S✔️
Squats
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

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

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