Daily WOD

Mon, Jul 13

260713 METCON260713 POST WOD260713 AT HOME WOD260713 OPTIONAL STRENGTH260713 OPTIONAL SKILL

260713 METCON


(Time, Int, Sc)
3 rounds for time:
20 DB box step-ups (35/50 lb) (20/20 in)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).

Intermediate/Masters: (20/35 lb)

Scaled:
20 box step-ups, unloaded (12/18 in)
200-m run

Intended Stimulus
-9:00-13:00.
-Challenging box step-up load; 1-2 short breaks.
-All run efforts in under 2:30; hard push in the final run to the finish line.
-Lower-body redundancy makes this workout more difficult than it seems.


1st9:50 IntJessica T Mon, Jul 13, 2026
2nd10:16 IntJulia F Mon, Jul 13, 2026
3rd10:37 IntKatie G Mon, Jul 13, 2026
1st10:45 RxJeremy Mon, Jul 13, 2026
2nd10:50 RxKim Mon, Jul 13, 2026
3rd10:58 RxMatthew Mon, Jul 13, 2026

Jeremy10:45 Rx
Kim10:50 Rx
Masters
Matthew10:58 Rx
Chase To11:02 Rx
Chad11:30 Rx
Thomas B11:38 Rx
Dale12:16 Rx
Masters
Mike13:23 Rx
Thomas C14:12 Rx
Greg U14:16 Rx
Masters
Jason B14:28 Rx
Tom14:40 Rx
Jessica T9:50 Int
Bike
Mark10:15 Int
20lb vest for run
Julia F10:16 Int
Katie G10:37 Int
W/O vest
Emily S10:53 Int
20# dbs, with vest
Robbie10:56 Int
Masters
Kristen11:04 Int
with vest
Justin U11:06 Int
With vest
Cooper T11:10 Int
with vest
Blake P11:20 Int
Deena11:23 Int
bike
Tori11:23 Int
Evan B11:24 Int
35 lb DBs
Christine11:28 Int
Kelley11:40 Int
Cayla11:57 Int
Gavin11:57 Int
Lyndsie12:02 Int
Alex D12:06 Int
1200 m bike
Veronica12:14 Int
1200 m bike
Adam12:32 Int
Deanna12:32 Int
12lb vest; 15lb DB
Jeanne12:48 Int
Alex A13:00 Int
20 lb vest
Megan M13:30 Int
30#
Sarah B13:34 Int
30lb DBs
Katie E14:06 Int
25# w/vest
Kelly S14:53 Int
14lb vest
Justice14:54 Int
20 lb vest; 15lb DBs
Amanda T7:46 Sc
Caroline8:35 Sc
Bike
Pam9:14 Sc
Cecy9:45 Sc
15#, Bike
Alice9:47 Sc
Susan10:21 Sc
Linda10:23 Sc
Aniki10:30 Sc
Row
Elizabeth10:35 Sc
Brittaney10:54 Sc
15#, 16in
Steven W12:36 Sc
John W13:16 Sc
25#, 400m
Mindy13:47 Sc
20 in
Dana F14:22 Sc
15#, 20in
Megan S14:38 Sc
400m run, 20# db, 18in box
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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