Daily WOD

Wed, Aug 12

Happy Birthday: Gabriel L
Gymversary: Breanna(4)
260812 METCON260812 AT HOME WOD260812 OPTIONAL STRENGTH

260812 METCON


(Time, Int, Sc)
For time:
Single-DB walking lunge (200 ft) (35/50 lb)
20 deficit strict handstand push-ups (2/4 in)
Single-DB walking lunge (150 ft)
15 deficit strict handstand push-ups
Single-DB walking lunge (100 ft)
10 deficit strict handstand push-ups
Single-DB walking lunge (50 ft)
5 deficit strict handstand push-ups

Intermediate/Masters:
Single-DB walking lunge (200 ft) (20/35 lb)
15 strict handstand push-ups
Single-DB walking lunge (150 ft)
10 strict handstand push-ups
Single-DB walking lunge (100 ft)
5 strict handstand push-ups
Single-DB walking lunge (50 ft)
5 strict handstand push-ups

Scaled:
Walking lunge (200 ft)
20 pike push-ups
Walking lunge (150 ft)
15 pike push-ups
Walking lunge (100 ft)
10 pike push-ups
Walking lunge (50 ft)
5 pike push-ups

Intended Stimulus
-10:00-15:00.
-Hold the dumbbell however you like for the lunges.
-Light-to-moderate dumbbells.
-Unbroken lunges in under 3:00.
-Handstand push-ups in sets of 3+; first set in under 3:00.
-Less than :10 of rest between sets.


1st9:02 IntJulia F Wed, Aug 12, 2026
2nd18:38 IntErika R Wed, Aug 12, 2026
3rd8:11 ScElizabeth Wed, Aug 12, 2026
1st16:58 RxCaleb Nu Wed, Aug 12, 2026
2nd9:33 IntAlex A Wed, Aug 12, 2026
3rd10:11 IntJustin U Wed, Aug 12, 2026

Caleb Nu16:58 Rx
Julia F9:02 Int
#30 lb, strict handstand
Alex A9:33 Int
Justin U10:11 Int
No Abmat
Thomas B14:00 Int
RX reps and weight, stalled at 13 deficit PUs
Erika R18:38 Int
35#, rx reps
Carson C18:42 Int
Rx reps/ height and #- 20 strict then kipping
Mike22:35 Int
15 Deficit PU first round, 50#
Elizabeth8:11 Sc
15#, pike pu , INT reps
Jessica L8:20 Sc
20#, INT reps regular pu
Cooper T8:48 Sc
50#, Int with 2 Abmats
Jessica T8:59 Sc
INT w 2ab mats
Megan M10:28 Sc
20#
Sean10:30 Sc
Madelyne10:39 Sc
Katie G11:06 Sc
20#, RX reps, pike push up on bench
Greg U11:18 Sc
INT w pike pu from bench
Katie E11:22 Sc
Rx reps, 35#, pike pu from bench
Cecy11:22 Sc
INT w pike pu from bench
Alex S11:38 Sc
Int w/ Pike push ups
Alice12:46 Sc
Step ups, like pu
Kelly P12:56 Sc
Kristen13:18 Sc
20#
Allan13:20 Sc
Isabel14:00 Sc
Kelly S14:10 Sc
25#
Deena14:31 Sc
Int reps - 20#. Strict HSPU w 25# plate and abmat
Scott P17:29 Sc
pike PUs, 35#
Veronica17:36 Sc
Kelley17:40 Sc
25# lunges, 25# DBs strict press
Pam18:46 Sc
15# for most of lunges
Robbie9:28
Int reps w25#. 1 Abmat/15#plate for hspu
Alicia9:54
Single db press
Blake P10:12
35# lunges, push ups
John W12:04
Push ups
Julie12:15
Single db press
Madison B14:28
Hand release push ups
Andrew15:49
Gobblet squat, Barbell strict press
Linda🎉
scaled
David F💪🏼
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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5 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

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5 months ago

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5 months ago

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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