Daily WOD

Wed, Aug 19

Happy Birthday: Emily Br
Gymversary: Julie(2)
260819 METCON260819 AT HOME WOD260819 OPTIONAL STRENGTH

260819 METCON


(Time, Int, Sc)
3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (20/24 in) (14/20 lb)
400-m med-ball run

Intermediate/Masters:
20 GHD sit-ups to parallel
30 med-ball box step-ups (20/24 in) (10/14 lb)
400-m med-ball run

Scaled:
20 sit-ups
20 med-ball box step-ups (12 in) (6/10 lb)
200-m run

Intended Stimulus
-18:00-24:00; advanced athletes closer to 16:00.
-Longer grunt-style effort.
-Each round in 8:00 or faster.
-Light med ball; unbroken reps.
-Hold the ball any way for the step-ups and run.


1st18:34 RxEmily S Wed, Aug 19, 2026
2nd19:21 RxJulia F Wed, Aug 19, 2026
3rd21:22 RxKelly P Wed, Aug 19, 2026
1st16:34 RxKim Wed, Aug 19, 2026
2nd22:26 RxJustin U Wed, Aug 19, 2026
3rd22:44 RxDale Wed, Aug 19, 2026

Kim16:34 Rx
Masters, bike (with med ball)
Emily S18:34 Rx
Julia F19:21 Rx
Kelly P21:22 Rx
Justin U22:26 Rx
Katie E22:29 Rx
Dale22:44 Rx
Masters 20#, 30 GHD, 20” box, 400m
Mike24:03 Rx
Tom26:29 Rx
Thomas C27:08 Rx
Chad16:50 Int
Megan M17:04 Int
Christine18:37 Int
Cecy19:24 Int
Katie G19:37 Int
RX except 20 GHD
Adam21:30 Int
Katie R21:30 Int
Alicia23:09 Int
Kayla24:59 Int
Med ball walk last rd, everything else RX
Alex A25:07 Int
Full ROM
John W10:14 Sc
Pam11:44 Sc
Weighted sit ups, med ball run
Debra12:45 Sc
Chrissy13:18 Sc
8#, med ball run
Caroline13:23 Sc
Med ball run, 4#
Candi13:30 Sc
Med ball run 10#, 20in
Ron13:37 Sc
10#, weighted sit ups, 250 row
Sean13:58 Sc
4 rounds
Alice14:17 Sc
8#, weighted sit ups, med ball run
Aidan14:36 Sc
Susan14:54 Sc
Med ball run
Jessica T15:01 Sc
Veronica15:15 Sc
20 Ghd, 30 step ups with 10 p med ball 900 m bike
Elizabeth15:35 Sc
GHD to parallel, 400m w/o ball
Linda15:39 Sc
10#, med ball run
David F16:53 Sc
Jeanne17:19 Sc
Rx reps; 10#;400m med ball run
Kristen17:50 Sc
Int with some sit ups
Blake P18:23 Sc
Rx except sit ups
Jessica L18:25 Sc
14#, weighted sit ups, rx reps
Greg U19:07 Sc
14#, weighted sit ups, masters reps
Julie19:07 Sc
Cooper T19:40 Sc
Carlie20:37 Sc
Connie21:51 Sc
GHD sit ups
Deanna25:31 Sc
Erika R21:12
30 v-ups, 14# step ups, 400 m run
Dana F✅
Mod Wod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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!