DAILY WOD

Wed, Feb 8 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 (8 days ago)
2-8-2023 METCON PART A2-8-2023 WARMUP2-8-2023 METCON PART B2-8-2023 COOLDOWNNEW YEAR NUTRITION CHALLENGE

2-8-2023 METCON PART A


(Rounds, Rx2, Rx3)
6 MIN AMRAP OF:

- 8 Right Arm Dumbbell Power Snatch
- 6 Right Single Arm Dumbbell Thruster
- 8 Left Arm Dumbbell Power Snatch
- 6 Left Single Arm Dumbbell Thruster

* Rest 4 Minutes After 6 Min AMRAP then into METCON PART B.

Rx: 50/35
Rx2: 40/25
Rx3: 30/15

GOAL: 3+ Rounds
NOTES: Starting on your right side, complete all the Snatches followed by the Thrusters. Then move to the left side and complete each movement. Continue going back and forth between the right and left side for six minutes, then rest for 4:00, and now repeat your total number of rounds and reps for time. Aim for 1:12-2:00 per round. The goal would be to push the intensity and speed and at the most going over the 6:00 by 30 seconds on that second part.

For the Snatch, hold tension in your core and legs to help load the power of your hips. Then extend the hip aggressively to guide the weight overhead with a strong lockout. Control the weight down and use the same technique to do all 8 reps. The weight you choose should be manageable to go unbroken the entire time.

The Thruster can be challenging with the unilateral loading, but keep the weight as balanced over your shoulder as you focus on your legs to absorb the load and also explode out of the bottom to send the weight overhead again. Your shoulders will feel some fatigue but push yourself to complete the reps unbroken.


1st4 + 20 RxKherri Wed, Feb 8, 2023
2nd4+6 RxKatie E Wed, Feb 8, 2023
3rd4 RxLindsey H Wed, Feb 8, 2023
1st5 RxThomas C Wed, Feb 8, 2023
2nd4 RxWilly Wed, Feb 8, 2023
3rd3+10 Rx2Ian N Wed, Feb 8, 2023

Thomas C5 Rx
Kherri4 + 20 Rx
Katie E4+6 Rx
Lindsey H4 Rx
Willy4 Rx
Hannah Sm4 + 20 Rx2
Robbie4+8 Rx2
Cecy4+6 Rx2
Trina4+4 Rx2
Lindsey C4 Rx2
Jamie4 Rx2
Carlie3 + 26 Rx2
Laura M3 + 24 Rx2
Jeanne3+22 Rx2
Ian N3+10 Rx2
Susie3 Rx2
Matt Br3 Rx2
Debra6+4 Rx3
Dana F4 + 23 Rx3
20#
Elizabeth4+22 Rx3
Camila3 + 27 Rx3
Taylor T3 + 25 Rx3
Kelly S3+17 Rx3
20#
Aniki4+14
Masters
Mari4
ModWOD
Alice3+12
Masters
Patrick3 + 9
scaled
Susan3+8
scaled
Diego3
25#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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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

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a year ago

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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

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10 months ago

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