Daily WOD

Mon, Jun 15

Happy Birthday: Dana F
260615 METCON260615 POST WOD260615 AT HOME WOD260615 OPTIONAL STRENGTH

260615 METCON


(Time, Int, Sc)
10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight.

Intermediate:
10-9-8-7-6-5-4-3-2-1
Bench presses
5-5-4-4-3-3-2-2-1-1
Chest-to-bar pull-ups
– Bench press 3/4 body weight.

Scaled:
8-7-6-5-4-3-2-1-1-1reps for time:
Bench presses (35/45 lb)
Ring rows

Masters 55+ option:
10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Pull-ups
– Bench press 3/4 body weight.

Intended Stimulus
-10:00-15:00; advanced athletes sub 10:00.
-Bench presses and pull-ups in 1-2 sets each; short break if needed.
-Chest-to-bar pull-ups should be unbroken from round of 5 on.
-Advanced athletes may perform strict chest-to-bar pull-ups if they can maintain stimulus.


1st11:30 IntKatie R Mon, Jun 15, 2026
2nd12:38 IntDeanna Mon, Jun 15, 2026
3rd13:40 IntJustice Mon, Jun 15, 2026
1st6:32 RxKim Mon, Jun 15, 2026
2nd11:00 RxJustin U Mon, Jun 15, 2026
3rd12:42 RxMike Mon, Jun 15, 2026

Kim6:32 Rx
Masters
Justin U11:00 Rx
On 6/17 #160
Mike12:42 Rx
190# bench
Andrew14:11 Rx
Drew18:40 Rx
Greg U19:42 Rx
Masters
Jeremy20:08 Rx
Evan B20:39 Rx
Not..A..Heavy..Fellas..Workout..😮‍💨
Jake D9:10 Int
Thomas C11:19 Int
185, rx reps
Katie R11:30 Int
85#
Blake P11:59 Int
165
Deanna12:38 Int
Rx Reps, 65#
Thomas B12:38 Int
Rx Reps, 145#
Tom12:44 Int
185#
Justice13:40 Int
Kherri14:14 Int
Rx Reps, PU
Emily S14:17 Int
all Rx reps, 105# bench
Adam17:11 Int
Cooper T17:15 Int
Rx reps
Kelly S18:29 Int
85# Rx Reps
Veronica18:29 Int
85#
Ezra20:19 Int
190 rx reps
Alex A99:99 Int
I didn’t time it
Pam7:15 Sc
55#
Alice7:22 Sc
45#
Cecy7:27 Sc
55#, 20# bent over rows DB
Jemma7:43 Sc
Int reps
Susan8:06 Sc
Christine8:44 Sc
75# Int. Reps PU
Jen9:25 Sc
jumping pull ups, rx reps
Debra9:28 Sc
40#
Caroline9:48 Sc
Linda9:48 Sc
Jeanne9:52 Sc
65# 4 rounds; 55# last 6 rounds
Katie E10:06 Sc
RX reps- RR- 60#
Robbie10:56 Sc
75#, rx reps, pu
Lindsey C11:16 Sc
85, pu, rx reps
John W11:20 Sc
100,,jpu
Elizabeth11:44 Sc
RX reps, pull-ups, #50BP
Jessica T11:46 Sc
Int reps, C2B
Cayla12:02 Sc
95, pu, rx reps
Kristen12:30 Sc
Allan12:35 Sc
Rx reps
Lyndsie12:38 Sc
Rx reps
Caleb No13:07 Sc
Rx reps
Brittaney13:24 Sc
Karis13:39 Sc
Rx reps
Deena14:38 Sc
Int reps. Kipping pull ups , 85,75#
Kelley14:43 Sc
85#,c2b, int reps
Megan M15:17 Sc
85lbs, int reps C2B
Dale16:11 Sc
105, pu, rx reps
Kelly P16:58 Sc
Rx Reps 65#
Gavin17:55 Sc
Rx reps, reduced barbell in rd if 6
Chad14:00
50s DB bench, Rx CTB
Carson CNot sure Sc
205 / strict pull-ups
Mark✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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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

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3 months ago

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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

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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