Daily WOD

Sat, Aug 8

260809 PARTNER METCON


(Time, Int, Sc)
10 rounds for time with a partner:
30 KB swings (35/53 lb)
30-m bottoms-up KB carry (35/53 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.

Intermediate: (25/35 lb)

Scaled:
10 rounds for time with a partner:
10 KB swings (15/25 lb)
20-m bottoms-up KB carry (15/25 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold

Intended Stimulus
-20:00-30:00.
-Sprint effort.
-Kettlebell swings in 2:00 or less; sets of 10+.
-Bottoms-up KB carry in under 1:00.
-L-sit hold practice under fatigue; not an all-out effort.


1st20:07 IntIsabel Sat, Aug 8, 2026
1st18:36 IntJason B Sat, Aug 8, 2026

Jason B18:36 Int
With Sully
Isabel20:07 Int
20 reps 25# 30m 18# w/ Kelly
Kelly S👍🏻
scaled
Julia F👍🏻
scaled
Alex S👍🏻
scaled
Carlie👍🏻
scaled
Tom👍🏻
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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!