Daily WOD

Wed, May 3 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

5-3-2023 METCON


(Time, Int, Sc)
3 ROUNDS OF:
- 100m DBL DB farmers carry
- 15 DBL DB burpee box step up
- 50m forward sled pull
* Rest 2 minutes after each round

Rx: 50/35, 24/20', 135/90 (added weight)
Rx2: 40/25, 20/16', 115/70 (added weight)
Rx3: 30/15, 16/12', 90/45 (added weight)

SCORE: Total time to complete all rounds
GOAL: ~20 minutes
NOTES: This workout is a grind. It is not intended to be fast and furious, but rather a workout that you have to find a constant pace that is steady and consistent and makes you work HARD the whole time.

For the farmers carry, you need to choose a weight that you will not need to break up more than 1 time, but if you need to err on one side, err on the side of slightly heavier for the farmers carry, with the limiting factor being the DB burpee step ups.

For the DB burpee step ups, you will hold those in the farmers carry position. As with everything else today, this should be a steady pace without have to rest more than 1-2 times.

The sled!!! For this the weight shouldn't be too crazy to pull behind you while you have those straps over/around your shoulders. But, with your legs being taxed already it may be harder than you expect! Hit that 25m mark, turn the sled around and after a quick rest, get back after it!!!


1st20:23 RxKatie E Wed, May 3, 2023
2nd23:20 RxAmberly Wed, May 3, 2023
3rd17:26 IntCecy Wed, May 3, 2023
1st17:00 RxJeremy Wed, May 3, 2023
2nd18:43 RxJoe Wed, May 3, 2023
3rd18:59 RxJackson Wed, May 3, 2023

Jeremy17:00 Rx
Joe18:43 Rx
3rd round farmers carry and burpee step ups at Rx2
Jackson18:59 Rx
Katie E20:23 Rx
Amberly23:20 Rx
Cecy17:26 Int
20” box
Julia F17:28 Int
Jamie17:42 Int
20” box
Lindsey H18:02 Int
Jeanne18:39 Int
20 in box
Cooper T18:39 Int
Carlie18:58 Int
#90 added on sled, #25 DB, 20’ box
Dale19:17 Int
Alison19:18 Int
Susie19:20 Int
Patrick19:49 Int
Kelly S20:04 Int
Greg U20:35 Int
Mindy21:06 Int
Jacob M21:30 Int
40# step ups
Matias21:33 Int
Dana F23:02 Int
Laura M23:08 Int
25#, 20 in, 90
Bob C24:20 Int
Aniki17:58 Sc
Pam19:17 Sc
Tom19:46 Sc
30# DBS, 20',135# added sled
Jada14:28
Rx3
Elizabeth15:20
Mod
Jemma17:00
Rx3
Debra17:58
Rx3
Nicole Ha21:41
Rx first round, the #25 burpee step ups
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

melinda f


4 months ago

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

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Lyndsie Williams


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!