Daily WOD

Tue, Mar 28 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
Sat, Jun 13, 2026 at 9:00am Beach WOD

03-28-2023 METCON


(Time, Rx+, Int, Sc)
30-20-10 REPS FOR TIME OF:
- Pull-ups
- Box Jumps
- Alternating Barbell Front Rack Lunges

Rx+: BMU (10-7-4), 30”/24”, 115/75
Rx: Pull-ups, 24”/20”, 95/65
Rx2: Jumping pull-ups, 20”/16”, 75/50
Rx3: Ring rows, 16”/12”, 55/35

SCORE: Total time

GOAL: <18:00

NOTES: Today is a day where we don’t want to pick something that is super difficult for the rig. Pick something you know you can chip away big sets of without coming down from that bar so we aren’t spending a ton of time resting to get back up and continue our sets.

The box jumps should be smooth and steady. Find a pace that you can almost count a rhythmic cadence to as you jump up, land, step back down, reset, and jump again.

The lunges are gonna be tough today. Choose a weight that again challenges you, but that you can knock out at least half the reps before resting that barbell.


1st9:12 RxMari Tue, Mar 28, 2023
2nd11:15 RxOlivia M Tue, Mar 28, 2023
3rd12:05 RxKherri Tue, Mar 28, 2023
1st6:58 Rx+Willy Tue, Mar 28, 2023
2nd11:24 Rx+Jeremy Tue, Mar 28, 2023
3rd12:06 Rx+Caleb Nu Tue, Mar 28, 2023

Willy6:58 Rx+
Jeremy11:24 Rx+
Caleb Nu12:06 Rx+
Jackson12:14 Rx+
Thomas C15:35 Rx+
Shane H15:40 Rx+
Mari9:12 Rx
Olivia M11:15 Rx
Kherri12:05 Rx
Amberly16:10 Rx
Jacob M17:05 Rx
Laura M17:17 Rx
Bob C18:56 Rx
Cooper T12:46 Int
Banded pull-ups
Katie E13:22 Int
Banded PU, 16”, 65#
Julia F13:30 Int
Some banded pull-ups
Carlie14:35 Int
Ian N14:42 Int
Dana F15:26 Int
Patrick15:33 Int
Dustin15:37 Int
Amanda B15:45 Int
Gabrielle15:45 Int
Eliana15:50 Int
Cecy16:03 Int
Reg. Pull-ups, 20”
Breanna16:05 Int
Mod
Lindsey C17:45 Int
Banded PU, 24”, 50#
Sarah Y18:26 Int
Hannah Sc11:54 Sc
Kelly S13:54 Sc
20’ box, 50#
Susie14:25 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Denisha Beasley


3 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 Sanders


3 months ago

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3 months ago

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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