Daily WOD

Thu, Jun 18

Happy Birthday: Jordan F
260618 METCON260618 AT HOME WOD

260618 METCON


(Time, Int, Sc)
Every 3:00 for 8 rounds:
250-m row
5 box jumps (24/30 in)
– Record the time for each round.

Intermediate/Masters:
200-m row
5 box jumps (20/24 in)

Scaled:
100-m row
5 box jumps (12/12 in)

Intended Stimulus
-Score is slowest round.
-1:30 or less each round.
-Taller-than-normal box jumps.
-Fast pace on the rower and right into the box jumps.
-Intended interference with leg fatigue.


1st1:11 RxAmber L Thu, Jun 18, 2026
2nd1:20 RxElizabeth Thu, Jun 18, 2026
3rd1:22 RxCayla Thu, Jun 18, 2026
1st:59 RxJason B Thu, Jun 18, 2026
2nd1:00 RxEzra Thu, Jun 18, 2026
3rd1:02 RxJeremy Thu, Jun 18, 2026

Jason B:59 Rx
Masters
Ezra1:00 Rx
Jeremy1:02 Rx
:57, :57, :58, :58, 1:00, 1:02, 1:01, 1:02
Greg U1:03 Rx
Masters
Tom1:05 Rx
Thomas B1:10 Rx
Amber L1:11 Rx
Thomas C1:12 Rx
Evan B1:12 Rx
Mike1:14 Rx
Chad1:15 Rx
Justin U1:16 Rx
Elizabeth1:20 Rx
Masters
Mark1:20 Rx
Cayla1:22 Rx
@SSFD, 1:20/1:22/1:20/1:20/1:18/1:22/1:22/1:22
Justice1:23 Rx
Megan M1:26 Rx
Erika R1:30 Rx
Emily S1:31 Rx
Cooper s1:31 Rx
Lindsey C1:35 Rx
Drew1:10 Int
Veronica1:15 Int
Alicia1:15 Int
Deena1:15 Int
Emily Bo1:18 Int
Eli1:20 Int
Kori1:21 Int
Allan1:25 Int
250m, 24 in
Kelly S1:34 Int
Christine1:39 Int
Rx Reps, 20in
Kelly P1:41 Int
250m
Adam8:49 Int
Denisha1:10 Sc
200m, box jumps
Melinda1:30 Sc
250 m, 20 in step ups
Gabriela:58
60 jump rope, 20 in box jumps
Megan S😩 Sc
500m bike, 20 box step ups/rd
Dana F✅
MOD WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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