Daily WOD

Fri, Jun 12

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Grace
Gymversary: Steven W(2)
260612 METCON260612 PRE WOD STRENGTH260612 AT HOME WOD260612 OPTIONAL STRENGTH260612 OPTIONAL SKILL

260612 METCON


(Time, Int, Sc)
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (135/225 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.

Intermediate/Masters:
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (105/155 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.

Scaled:
For time with a partner:
750-m row
25 alternating reverse lunges
15 DB hang power cleans (10/20 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.

Intended Stimulus
-9:00-14:00 (total time); advanced athletes closer to 6:00.
-Hard start and harder finish workout!
-Row in 3:30-4:30 (1:45-2:15/500 meter split).
-Single-leg squats in :50-2:00.
-Hang power cleans in 1:30-2:30 and 3-5 sets.
-Partners work together to get the work done.
-Top time in 2012 was 16:56 by Shoreline CrossFit (4-athlete team).


1st9:12 IntKori Fri, Jun 12, 2026
2nd12:38 IntCarlie Fri, Jun 12, 2026
3rd12:44 IntMegan M Fri, Jun 12, 2026
1st12:02 RxJeremy Fri, Jun 12, 2026
2nd13:59 RxMatthew Fri, Jun 12, 2026
3rd15:56 RxCaleb Nu Fri, Jun 12, 2026

Jeremy12:02 Rx
19 cleans (accident 😩)
Matthew13:59 Rx
Caleb Nu15:56 Rx
Kori9:12 Int
Solo
Carlie12:38 Int
Megan M12:44 Int
RX SL squats!
Sarah B13:59 Int
Thomas B14:13 Int
Kelly S15:43 Int
Katie R15:43 Int
Taylor B15:56 Int
Caroline7:00 Sc
Linda7:00 Sc
Megan S7:43 Sc
Solo 20lb db, 1000 meters
Elizabeth10:04 Sc
65#, wrap around SL squat
Greg U10:04 Sc
115#, wrap around SL squats
Alice10:16 Sc
Denisha10:16 Sc
55#
Pam10:16 Sc
Evan B11:18 Sc
W cooper, 1000m, 155#, wrap around SL squat
Cooper T11:18 Sc
W Evan, 1000m, 155#, wrap around SL squats
Adam11:42 Sc
95#, ring assisted SLS
Chad11:42 Sc
155#, box SLS
Christine11:51 Sc
W Alicia, 85#, wrap around SL squat 1000m row
Alicia11:51 Sc
W Christine, 85#, wrap around SL squat
Jason B11:56 Sc
155# box SLS
Andrew11:56 Sc
155# box SLS
Ezra12:02 Sc
225#, 1000m, SL squat to box
Julia F12:21 Sc
W de, 85#, wrap around SL squats
Dale12:22 Sc
105, balance assisted hook SL suats
Kim12:22 Sc
115, balance assisted SL squats
Deanna12:31 Sc
W julia, 1000m, 85#, wrap around SL squat
Harley12:38 Sc
1000m, lunges, 85#
Ron12:44 Sc
120, SL squat to target
John W12:44 Sc
95, balance assisted hook SL squats
Deena12:58 Sc
95# SL squat to bench
Sean13:00 Sc
#35
David F13:00 Sc
#55
John R13:38 Sc
155, and heel wraps
Allan14:13 Sc
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

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

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

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

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!