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

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

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

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

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

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