DAILY WOD

Thu, Jul 6 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)

07-06-2023 METCON


(Time, Rx2, Rx3)
IN 10 MINUTES COMPLETE:
- 400M Run
- 30 V-Ups
- 20 Front Rack Reverse Lunges
- 10 Power Cleans
* Rest In Remaining Time

* REPEAT FOR 3 TOTAL ROUNDS

Rx: 135/95
Rx2: 115/80, Alt. V-Ups
Rx3: 95/65, Sit-Ups

SCORE: Slowest Round
GOAL: Less Than 6 Minutes Per Round
NOTES: This workout is longer than it looks at first sight. In total, the amount of working time you have is 30 minutes, but with rest mixed in there, dependent upon how fast you move through the round.

The goal here would be to move quickly and earn that rest! If at any point you start to move too slowly either: reduce the run distance, change the v-ups to sit-ups, or reduce the loading on your barbell!


1st5:24 Rx2Katie E Thu, Jul 6, 2023
2nd7:39 Rx2Nicole Ha Thu, Jul 6, 2023
3rd5:16 Rx3Aidan Thu, Jul 6, 2023
1st6:25 RxJacob G Thu, Jul 6, 2023
2nd6:55 RxJackson Thu, Jul 6, 2023
3rd7:08 RxCaleb Nu Thu, Jul 6, 2023

Jacob G6:25 Rx
Jackson6:55 Rx
Caleb Nu7:08 Rx
Katie E5:24 Rx2
5:24 5:20 5:20 single leg v-ups
Nicole Ha7:39 Rx2
Aidan5:16 Rx3
Cecy5:18 Rx3
5:08, 5:18, 5:14 55#, single leg Vup
Hope5:50 Rx3
Jeanne5:54 Rx3
Kelly S6:05 Rx3
5:51, 5:41, 6:05
Dana F6:12 Rx3
Grant6:24 Rx3
Single Leg V-ups
Laura M6:57 Rx3
V-ups. 6:04/6:55/6:57
Tom8:30 Rx3
Ethan9:00 Rx3
Single Leg V-Ups, 45#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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.

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

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

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