Daily WOD

Fri, May 29

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Katie R
260529 METCON260529 AT HOME WOD260529 OPTIONAL STRENGTH260529 OPTIONAL ACCESSORYOther Results

260529 METCON


(Time, Int, Sc)
3 rounds for time of:
5 rope climbs (15/15 ft)
25 back squats (125/185 lb)

Intermediate/Masters:
3 rope climbs (12/12 ft)
20 back squats (95/135 lb)

Scaled:
5 lying pull-to-stands
15 back squats (45/65 lb)

Intended Stimulus
-10:00-15:00.
-Hero workout in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill.
-Each round in under 5:00.
-Complementary movement functions to promote hard efforts.
-Rope climbs in under 2:30.
-Back squats in under 2:30; moderate loading to allow for unbroken reps to start and no more than 3 sets towards the end.


1st9:25 IntChristine Fri, May 29, 2026
2nd12:39 IntEmily S Fri, May 29, 2026
3rd12:41 IntAlicia Fri, May 29, 2026
1st7:38 RxKim Fri, May 29, 2026
2nd10:49 RxGreg U Fri, May 29, 2026
3rd14:05 RxThomas B Fri, May 29, 2026

Kim7:38 Rx
Masters
Greg U10:49 Rx
masters, Full climbs
Thomas B14:05 Rx
Tom17:12 Rx
Smoked back 🔥💨💨💨
Evan B5:54 Int
Cooper T8:11 Int
Adam9:00 Int
Chad9:07 Int
Christine9:25 Int
Andrew12:01 Int
Emily S12:39 Int
Rx reps
Alicia12:41 Int
Gavin15:04 Int
135# BS, all else Rx, Rd 1 in 3:10, Rds 2-3 slower ..
Veronica16:21 Int
Great way to finish this week
Julia F8:22 Sc
75# 2 rope climb/attempts
Kori8:22 Sc
Kristen8:24 Sc
80# rope climb attempts
Grace10:19 Sc
John W10:20 Sc
20rep @ 125lb
Deanna11:10 Sc
20 95#, Pull to stand
Alex D12:03 Sc
125#, J hooks, RX reps
Aniki5:12
15 ring rows, 30#
Caroline6:15
15 ring rows, plate squats 15#
Alice7:45
15 ring rows
Pam8:11
55#, 15 ring rows
Linda8:52
15 ring rows
Jeremy10:00
15 strict pu per round, 185# RX reps
Justin U12:19
#155 RX Reps
Jeanne✔️ Sc
Debra✔️ Sc
Elizabeth💪🏼
tuesday wod
Dana F✅
Mod Wod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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 Sanders


3 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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Denisha Beasley


3 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

Jake Dombrowsky


3 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