Daily WOD

Fri, May 15

Sat, Jun 13, 2026 at 9:00am Beach WOD
260515 METCON260515 AT HOME WODMURPH PREP

260515 METCON


(Time, Int, Sc)
5 rounds for time:
22/30-cal Echo bike
20 sumo deadlift high pulls (65/95 lb)
15 knees-to-elbows

Intermediate/Masters:
15/20-cal Echo bike
15 sumo deadlift high pulls (55/75 lb)
10 knees-to-elbows

Scaled:
3 rounds for time:
10/15-cal Echo bike
15 sumo deadlift high pulls (35/45 lb)
10 hanging knee raises

Intended Stimulus
-25:00-30:00.
-Longer-duration triplet with some intended grip interference.
-Echo bike in 3:00 or less each round.
-Sumo deadlift high pulls in 1:30 or less each round.
-Knees-to-elbows in 1:30 or less each round.


1st21:04 IntMegan S Fri, May 15, 2026
2nd25:09 IntKori Fri, May 15, 2026
3rd10:27 ScDebra Fri, May 15, 2026
1st18:38 RxKim Fri, May 15, 2026
2nd20:50 RxJeremy Fri, May 15, 2026
3rd24:16 RxMatthew Fri, May 15, 2026

Kim18:38 Rx
Masters
Jeremy20:50 Rx
Matthew24:16 Rx
Ezra24:27 Rx
Thomas C24:41 Rx
Chad25:38 Rx
Thomas B25:45 Rx
Mike26:45 Rx
Andrew19:22 Int
Megan S21:04 Int
Row
Drew21:22 Int
Blake P21:38 Int
Rx wt
Adam22:00 Int
Kori25:09 Int
Debra10:27 Sc
Elizabeth13:32 Sc
run, 5 rounds
Candi16:15 Sc
4 rounds
Dale18:14 Sc
Masters reps/wt, knee raises
Alice18:37 Sc
5 rounds
Susan18:50 Sc
4 rounds
Rebecca P19:28 Sc
Christine19:57 Sc
Int reps and weight, knees to chest
John W20:58 Sc
Veronica21:16 Sc
Deena21:25 Sc
15 cal. 55#. Kipping knees to chest-ish
Dana F21:38 Sc
5 rounds-300 meter row/20 double dbHP(20#)/15 v-ups
Kristen21:50 Sc
55lbs 15cal knee raises
Julie21:57 Sc
5 rds, 45#
Alicia22:50 Sc
Int reps and weight, knees to chest
Lauren Wa24:00 Sc
Int reps, scaled weight and movements
Deanna26:07 Sc
Grace27:32 Sc
Sarah B27:42 Sc
Alex S30:02 Sc
Justin U✔️
Hero WOD Gentry
Jason B🕺🏻 Rx
Christine 5:42pm
O M G 😅😭

770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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