Daily WOD

Wed, Jul 29

Happy Birthday: Ron
260729 METCON260729 POST WOD260729 AT HOME WOD260729 OPTIONAL ACCESSORY

260729 METCON


(Reps, Int, Sc)
5 x 3:00 rounds for reps:
15/20-cal row
20 alternating hang DB snatches (35/50 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.

Intermediate/Masters:
12/15-cal row, (20/35 lb)

Scaled:
8/12-cal row, (15/20 lb), Max burpees

Intended Stimulus
-10+ burpees per round; advanced athletes closer to 15 reps.
-Row in 1:15 or less; sprint efforts with a quick transition to the snatches.
-Dumbbell snatches in :45 or less.
-Ideally 1:00+ for burpees.


1st84 RxEmily S Wed, Jul 29, 2026
2nd55 RxCayla Wed, Jul 29, 2026
3rd51 RxElizabeth Wed, Jul 29, 2026
1st103 RxCarson C Wed, Jul 29, 2026
2nd94 RxMatthew Wed, Jul 29, 2026
3rd80 RxKim Wed, Jul 29, 2026

Carson C103 Rx
21-22-18-21-21
Matthew94 Rx
Emily S84 Rx
Kim80 Rx
Masters
Thomas C69 Rx
Mike62 Rx
Thomas B56 Rx
Tom55 Rx
Cayla55 Rx
Solo @ SSFD (post back work)
Elizabeth51 Rx
Masters
Greg U49 Rx
Masters
Chad38 Rx
Sarah B33 Rx
Julia F69 Int
25#
Cooper T67 Int
Rx reps, 40#
Katie E61 Int
25#
Kelley61 Int
25#
Kelly P60 Int
Alicia59 Int
Deanna58 Int
Lyndsie57 Int
Megan M55 Int
25#
Kristen50 Int
Cecy49 Int
Christine49 Int
25#
Caleb Nu46 Int
15 snatches— didn’t rest between rounds
Gavin46 Int
Deena44 Int
rx reps 30# DB
Adam40 Int
35#, bike
Justice39 Int
Rx first 2 rds, had to go down to 20lbs for snatches last 3 rds
Megan S35 Int
30# kb swings
Erika R22 Int
15 cals, 25#
Julie7 Int
Gabriela342 Sc
Scissor kicks
Melinda58 Sc
Inchworms; ski 12 cal, press 15#
Candi52 Sc
Everything INT with 8 cals
John W40 Sc
15 cals/25#
Denisha38 Sc
12 cal, 15#
Pam34 Sc
10#
Alice33 Sc
10#
Susan31 Sc
10#, 6 cal bike
Caroline48
Bike, step ups, air squats
Linda✅
scaled
Aniki✅
scaled
DaleX
Separate 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 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

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