DAILY WOD

Tue, Apr 4 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 (3 days ago)

04-04-2023 METCON


(Time, Rx+, Rx2, Rx3)
2 ROUNDS OF:

0:00-2:00
- 24 strict pull-ups
2:00-5:00
- 400m run
5:00-7:00
- 30 strict press
7:00-10:00
- 400m run

Rx+: Strict pull-ups, 135/85
Rx: Strict pull-ups, 115/70
Rx2: Banded strict/Kipling pull-ups, 95/55
Rx3: Jumping pull-ups, 75/40

SCORE: Slowest 400m run

GOAL: About 2:00/400m run

NOTES: The strict pull-ups in this WOD are gonna be tough. You need to break them early if you are not proficient. Think maybe sets of 3-5 from the start.

The strict press is the same deal. The weight here is heavy(ish), so you need to break them up early as well. Especially since the fatigue from the pull-ups will effect your pressing strength.

The 400m runs are meant to be brutal. Move fast and leave it all out there on the road. You’ll get some rest after each one, so don’t hold back here. GET IT!


1st1:54 Rx2Kherri Tue, Apr 4, 2023
2nd2:32 Rx2Katie E Tue, Apr 4, 2023
3rd1:39 Rx3Robbie Tue, Apr 4, 2023
1st1:48 Rx+Jeremy Tue, Apr 4, 2023
2nd1:33 RxVince Tue, Apr 4, 2023
3rd1:44 RxWilly Tue, Apr 4, 2023

Jeremy1:48 Rx+
15 SP second round
Vince1:33 Rx
20 reps
Willy1:44 Rx
28 SP
Thomas C2:29 Rx
20 reps
Kherri1:54 Rx2
65#
Jacob M2:15 Rx2
~16 pull-ups, ~21 strict press
Katie E2:32 Rx2
2:04, 2:01, 2:14, 2:32 I declined REAL FAST.
Robbie1:39 Rx3
300m, 20 pull-ups/round
Cooper T1:43 Rx3
Banded strict, mod reps
Cole E2:00 Rx3
75#, banded
Bob C2:03 Rx3
Cecy2:09 Rx3
Rd 1 Strictish Rd 2 Band
Susie2:13 Rx3
300m
Ian N2:18 Rx3
Mod reps
Eliana2:18 Rx3
Kelly S2:48 Rx3
22/30, 20/22 reps bnded strict, 400m
Dustin1:25
55#
Patrick1:29
65#
Mari1:43
MOD
Olivia M1:47
35#
Alex P1:57
banded, 45#
Ashleigh2:01
25#, mod reps
Diane2:23
35#, mod reps
Gabriel2:26
scaled
Sarah YMom wod :)
scaled
Lindsey CMod wod
Comp. Practice with Hannah! 😊
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

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.

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