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

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 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

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

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