Daily WOD

Thu, May 21

Sat, Jun 13, 2026 at 9:00am Beach WOD
260521 METCON260521 AT HOME WODMURPH PREP

260521 METCON


(Rounds, Int, Sc)
AMRAP 12:
200-m run
8 hang squat cleans (75/115 lb)
4 wall walks

Intermediate/Masters:
200-m run
8 hang squat cleans (55/75 lb)
3 wall walks

Scaled:
200-m run
8 hang power cleans (35/45 lb)
4 inchworm + push-ups from the knees

Intended Stimulus
-4-6 rounds.
-Run efforts in 1:15 or less.
-Hang squat cleans in 1:00 or less; unbroken to start and never more than 2 sets.
-Wall walks in 1:00 or less.


1st4+10 RxEmily S Thu, May 21, 2026
2nd4+6 RxKherri Thu, May 21, 2026
3rd4+1 RxJules Thu, May 21, 2026
1st5 RxMatthew Thu, May 21, 2026
Jeremy Thu, May 21, 2026
2nd4+10 RxMike Thu, May 21, 2026
3rd4+ 1 RxTom Thu, May 21, 2026

Jeremy5 Rx
Matthew5 Rx
Mike4+10 Rx
Emily S4+10 Rx
Kherri4+6 Rx
Tom4+ 1 Rx
Jules4+1 Rx
Cayla4 Rx
Cooper T4 + 0 Rx
Julia F4 Rx
Chad4 + 0.5 Rx
Evan B3+1 Rx
Erika R3+ 0.25 Rx
Jake D5 Int
John R4+10 Int
Christine4+9 Int
McKenzie4+.5 Int
Drew3+12 Int
Gavin3+12 Int
3 wall walks, all else Rx
Deena3+11 Int
Trey W3+9 Int
85#
Kelly S3+7 Int
Megan S3+.5 Int
Andrew4+9 Sc
rx weight and WWs
Mariah4+4 Sc
Adam4 Sc
Mindy3+.75 Sc
Eddie3+8 Sc
partial ww
Eli3+3 Sc
rx reps, scaled weight
Kelly P3+1 Sc
65, Partial ww
Steven W3 Sc
Alex D3 Sc
rx weight, partial ww
Justin U✔️
Alt Hero Wod
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

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