Daily WOD

Thu, Jun 4

Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Rylee(6) & 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 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

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

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

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!

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