Daily WOD

Thu, Jun 4

Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Jordan F(6)
260604 METCON260604 PRE WOD260604 AT HOME WOD

260604 METCON


(Time, Int, Sc)
3 rounds for time:
30 wall-ball shots (14/20 lb)
90 double-unders

Intermediate:
30 wall-ball shots (10/14 lb)
45 double-unders

Scaled:
15 wall-ball shots (10/14 lb)
90 single-unders

Masters 55+ option:
3 rounds for time:
30 wall-ball shots (10/14 lb)
90 double-unders

Intended Stimulus
-6:00-10:00.
-Wall-ball shots in 1-3 sets and under 1:30.
-Double-unders in under 1:30.
-This will be a fast workout that will fatigue the shoulders in Rounds 2 and 3.


1st7:38 RxEmily S Thu, Jun 4, 2026
2nd8:50 RxJessica T Thu, Jun 4, 2026
3rd11:13 RxJustice Thu, Jun 4, 2026
1st6:24 RxJeremy Thu, Jun 4, 2026
2nd8:26 RxCarson C Thu, Jun 4, 2026
3rd9:19 RxMatthew Thu, Jun 4, 2026

Jeremy6:24 Rx
Emily S7:38 Rx
Carson C8:26 Rx
Jessica T8:50 Rx
Matthew9:19 Rx
Justice11:13 Rx
Kherri11:16 Rx
Thomas B11:40 Rx
Tom12:30 Rx
Kori7:00 Int
Cayla7:15 Int
14#
Ezra7:46 Int
Rx but 20 cal ski instead of du
Megan M8:14 Int
Chad8:22 Int
Jason B8:41 Int
Robbie8:44 Int
Mike9:03 Int
20#
Jake D10:15 Int
Alex D10:24 Int
Gavin10:35 Int
14# wb, all else Rx
Eli5:47 Sc
Candi6:18 Sc
Alicia6:50 Sc
Ron7:11 Sc
Gabriela7:12 Sc
Lauren Wa7:40 Sc
Katie E8:05 Sc
14# 30 WB/90 SU
Lyndsie8:08 Sc
Drew8:10 Sc
30 wall ball
Melinda8:23 Sc
30 goblet squats and 90s ski
Deanna9:11 Sc
30 wall ball, 180 singles
Mark9:43 Sc
Did 30 WB at #14
Alex S9:55 Sc
#20
Emma L9:56 Sc
Veronica11:51 Sc
30 wall ball
Justin U✔️
Alt Hero WOD Coffey
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

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

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