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

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!

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

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