DAILY WOD

Fri, Mar 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 (7 days ago)
3-17-2023 METCON3-17-2023 CALICON

3-17-2023 METCON


(Time, Rx2, Rx3)
7 ROUNDS OF:
- 200m run/250m row (NO BIKE)
- 20 air squats
- 10 bench press

Rx: 135/95
Rx2: 115/75
Rx3: 95/55

SCORE: Total time to complete all rounds
GOAL: <21:00
NOTES: Lots of rounds on this one! Pacing accordingly from the get-go will be crucial, so be prepared to start at a manageable pace, not a pace where you are 'burning down the barn' from the get-go. Each movement should be able to be done unbroken, but because of how many rounds there are, you need to take those sets in chunks of maybe 5 reps for the bench press as you get fatigued or from the beginning.

Your goal is to aim to complete each round in less than 3 minutes in order to meet the intended stimulus. ~ 1:00 for the 200m, <1:00 for the air squats and ~ 1:00 for the bench press... Let's get SWOLE. Chesties with the BESTIES.


1st19:45 Rx2Katie E Fri, Mar 17, 2023
2nd20:35 Rx2Nicole Ha Fri, Mar 17, 2023
3rd17:16 Rx3Jeanne Fri, Mar 17, 2023
1st14:44 RxJeremy Fri, Mar 17, 2023
2nd14:53 RxThomas C Fri, Mar 17, 2023
3rd16:21 RxJackson Fri, Mar 17, 2023

Jeremy14:44 Rx
Thomas C14:53 Rx
Jackson16:21 Rx
Caleb No16:40 Rx
Caleb Nu17:19 Rx
Cooper T15:57 Rx2
Chase To17:06 Rx2
Justin T18:02 Rx2
Katie E19:45 Rx2
Nicole Ha20:35 Rx2
I think that was my time. Last 4 reps at #65
Jeanne17:16 Rx3
Taylor T18:30 Rx3
Robbie18:48 Rx3
65#
Alison19:21 Rx3
Kelly S19:26 Rx3
Greg U19:31 Rx3
Jemma19:38 Rx3
Jada19:52 Rx3
Matias19:59 Rx3
Mindy20:19 Rx3
alt 10/20 air squats
Trina20:51 10 squats per round Rx3
Jenn21:34 Rx3
Ian N17:13
75#
Diane23:06
45#
Denise23:09
45#
Susan23:26
MODWOD
Pam24:10
45#
MariModWOD
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

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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

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

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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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

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