DAILY WOD

Thu, Mar 16 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
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Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
3-16-2023 METCONOther Results

3-16-2023 METCON


(Time, Rx2, Rx3)
EVERY 4 MIN. FOR 24 MIN. OF:
7 Barbell Power Snatch
100 Meter Shuttle Run
7 Barbell Power Snatch
100 Meter Farmer Carry
* 100 Meter Shuttle Run is 25 meters out and back, twice.

Rx: 95/65, 50/35
Rx2: 75/50, 40/25
Rx3: 55/35, 30/15

SCORE: Slowest round time
GOAL: <3:30/round
NOTES: On the snatches, it will be key to sit your hips lower in the set up so that your back can stay neutral. Be patient as you stand with the bar and when it gets to your hips, jump hard and fast so that you get the bar overhead as efficiently as possible. These may take anywhere from 20-30 seconds per set of 7 reps.

The shuttle run should take 25-40 seconds. Be sure to touch the ground with one hand every time you transition. If it's taking you longer than 45 seconds, reduce the distance of each shuttle.

The farmer carry shouldn’t take longer than 1:15. If it is, lower the weight you’re carrying or reduce the distance.


1st3:13 RxKatie E Thu, Mar 16, 2023
2nd2:44 Rx2Carlie Thu, Mar 16, 2023
3rd2:55 Rx2Nicole Ha Thu, Mar 16, 2023
1st2:40 RxThomas C Thu, Mar 16, 2023
2nd2:44 RxJackson Thu, Mar 16, 2023
3rd3:15 RxIan N Thu, Mar 16, 2023

Thomas C2:40 Rx
Jackson2:44 Rx
Katie E3:13 Rx
Ian N3:15 Rx
Jacob M4:07 Rx
Carlie2:44 Rx2
#55
Nicole Ha2:55 Rx2
Rx2 55#
Kelly S3:26 Rx2
Mari2:10 Rx3
Cecy2:36 Rx3
Kevin2:50 Rx3
Jeanne3:00 Rx3
25# DBs
Hope3:01 Rx3
Elizabeth2:06
MODWOD
JeremyDNF Rx
3 rounds
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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

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.

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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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10 months ago

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