Daily WOD

Mon, Aug 3

Happy Birthday: Gavin
260803 METCON260803 POST WOD260803 AT HOME WOD260803 OPTIONAL BARBELL CYCLING

260803 METCON


(Time, Int, Sc)
3 rounds for time:
800-m run
15 overhead squats (105/155 lb)

Intermediate:
600-m run
15 overhead squats (75/105 lb)

Scaled:
400-m run
10 overhead squats (35/45 lb)

Masters 55+ option:
3 rounds for time:
800-m run
15 overhead squats (75/115 lb)

Intended Stimulus
-14:00-19:00.
-Push the run; each effort in 4:00-4:30.
-Overhead squats in 1:30 or less; 5+ reps at a time with no more than :15 breaks.


1st17:16 RxEmily S Mon, Aug 3, 2026
2nd21:45 RxAmber L Mon, Aug 3, 2026
3rd14:44 IntJustice Mon, Aug 3, 2026
1st16:21 RxJeremy Mon, Aug 3, 2026
2nd17:31 RxEzra Mon, Aug 3, 2026
3rd21:00 RxMike Mon, Aug 3, 2026

Jeremy16:21 Rx
Bike 2500m
Emily S17:16 Rx
Ezra17:31 Rx
Mike21:00 Rx
Amber L21:45 Rx
Tom14:14 Int
Alex A14:23 Int
1800m Bike
Justice14:44 Int
Julia F15:06 Int
Justin U15:50 Int
800m 125#
Evan B16:24 Int
Bike 1800m
Cayla18:05 Int
800m, 75#
Deena18:06 Int
Bike 1900 each round
Thomas B18:07 Int
800m
Cooper T18:08 Int
800m runs
Chad18:16 Int
Kim18:17 Int
Carson C18:39 Int
115lbs, 800m run
Creston18:50 Int
800m runs
Erika R20:02 Int
Carlie20:18 Int
800m #75
Kelly P21:26 Int
800m, 15 OHS, 55lbs
Megan M21:36 Int
800m runs
Alex S22:14 Int
800m run
Elizabeth10:27 Sc
Sc, Front squat
Alice11:15 Sc
200m
Candi11:33 Sc
25#
Linda12:32 Sc
200m
Pam13:18 Sc
Andrew14:23 Sc
Int but FS
Christine14:34 Sc
Int with 55#
Jessica L14:54 Sc
600m, 75# FS
Trey W15:34 Sc
600m, 85#
Greg U15:39 Sc
600m, 85# 15 oh sq
Katie G15:54 Sc
800m, 600m, 600m, 15 OHS, 35lbs
Susan16:28 Sc
FS
Eddie16:45 Sc
800m row, 15 OHS, 45lbs
Kristen17:26 Sc
Adam17:42 Sc
65#x15/ full distance
Veronica18:03 Sc
45lbs, 1800m bike, 15 OHS
Mark18:07 Sc
35lbs OHS, 800m , 15 reps
Jesse T19:21 Sc
800m, 115 then 85#
Megan S19:24 Sc
Int reps/distance, 45#
Alicia19:46 Sc
800m run, 65# FS
Lindsey C19:55 Sc
800m run, 25lb goblet squat
Sarah B20:02 Sc
65lbs, 600m, 15 reps
Allan20:18 Sc
FS 85lbs, 800m, 800m, 600 m, 15 reps
Kelly S21:09 Sc
65lbs, 600m, OHS Rx reps
Dana F24:40 Sc
Rx reps, 45lbs
Jessica T15:00
Bike, 75#
Jeanne16:39
800, front squat
Dale17:45
Bike 2400m & 15 back squats 105#
Jason B19:25
bike, KB swings
Debra💪🏼
scaled
Matthew😅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


5 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Caleb Nunley


5 months ago

I’ve been at CrossFit Dahlonega for 18 years now. It’s been a steadfast gym and community for most of my life. New members are welcomed with open arms and quickly become family. Before long you’ll hate to miss the gym for the social aspect

Emily Bowling


5 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


5 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


5 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