DAILY WOD

Tue, Jan 17 2023

Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (10 days ago)
1-17-2023 METCON1-17-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

1-17-2023 METCON


(Time, Rx2, Rx3)
COMPLETE FOR TIME:
- 30/22 Cal Assault Bike
- 50 Barbell Front Squat (From Floor)
- 30/22 Cal Assault Bike
- 35 Barbell Hang Squat Clean
- 30/22 Cal Assault Bike

Rx: 95/65
Rx2: 75/50
Rx3: 55/35

Score: Total Time
Goal: ~18 Minutes
Notes: The bike is going to be hard, so we want you push your intensity here to get it done in less than 3 minutes. If not possible, modify down the number of cals (25/18 or 20/14).

On the squat, you should knock out a big first set (20-30 reps) and then finish in 1-2 more sets. This shouldn't take more than 4 minutes!

On the cleans, try to knock them out in sets of 5-10 steady reps before taking short rests.


1st11:34 RxKherri Tue, Jan 17, 2023
2nd13:23 RxKatie E Tue, Jan 17, 2023
3rd15:09 RxMari Tue, Jan 17, 2023
1st11:54 RxVince Tue, Jan 17, 2023
2nd12:10 RxJeremy Tue, Jan 17, 2023
3rd14:24 RxWilly Tue, Jan 17, 2023

Kherri11:34 Rx
Vince11:54 Rx
Jeremy12:10 Rx
Katie E13:23 Rx
Willy14:24 Rx
Mari15:09 Rx
Breanna17:02 Rx
rowing
Caleb No17:02 Rx
400 m run
Naomi17:09 Rx
Amberly17:26 Rx
Jacob M18:29 Rx
Aidan13:36 Rx2
55#, hpc
Noah14:32 Rx2
400 m run
Ian N14:40 Rx2
Harley15:32 Rx2
rowing
Will15:38 Rx2
400 m run
Cole E16:50 Rx2
Lindsey C17:10 Rx2
Amanda B18:03 Rx2
rowing
Dana F18:18 Rx2
Patrick19:00 Rx2
400 m run
Laura M20:01 Rx2
55#. did power sc 1st 11 reps
Elizabeth12:43 Rx3
Row
Taylor T17:02 Rx3
400 m run
Ashleigh18:50 Rx3
20 cleans
Julia F14:42
back squat and hpc
Katlan18:04
25#, 14 cals
Hannah Sc19:30
18 cal, 50#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Dale Auten


10 months ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable