DAILY WOD

Tue, Jul 18 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)

7-18-2023 METCON


(Time, Rx2, Rx3)
COMPLETE 4 SETS FOR TIME OF:
- 200m run buy-in each set
3 ROUNDS OF:
- 4 power cleans
- 12 air squats
THEN...
- 200m run cash-out each set
* Rest 1:00 after each set before beginning next set

Rx: 135/85
Rx2: 115/75
Rx3: 95/65

SCORE: Total time to complete 4 sets
GOAL: Less than 20 minutes
NOTES: One set of this workout is: Run, 3 rounds, Run. Rest 1 minute and repeat for 4 total sets.

Keep the runs fast and aim to be done in 1:00 or less. Customize your distances to keep the intensity high.

For the power cleans, sit your hips low to load them up with tension, then quickly jump to guide the barbell to your front rack position. Use a weight that allows you to do all 4 reps unbroken in under 30 seconds.

The squats should be done unbroken and fast while hitting full range of motion. Make sure to hit your depth and stand all the way up for every rep. 12 reps can take 20-30 seconds.


1st17:01 RxBrittany S Tue, Jul 18, 2023
2nd20:10 RxKatie E Tue, Jul 18, 2023
3rd21:00 RxKherri Tue, Jul 18, 2023
1st18:00 RxJackson Tue, Jul 18, 2023
2nd18:12 RxJacob G Tue, Jul 18, 2023
3rd19:22 RxJoe Tue, Jul 18, 2023

Brittany S17:01 Rx
Jackson18:00 Rx
Jacob G18:12 Rx
Joe19:22 Rx
Katie E20:10 Rx
Kherri21:00 Rx
Nicole Ha21:08 Rx
Run x 1, then rowed all other times
Lindsey C22:45 Rx
Bike
Thomas C23:10 Rx
Julia F17:52 Rx2
Cooper T19:20 Rx2
Tom24:27 Rx2
Matias27:03 Rx2
Mari11:01 Rx3
Elizabeth17:24 Rx3
Connor18:35 Rx3
Ian N18:52 Rx3
Hannah Sc21:30 Rx3
Bike
Abby22:31 Rx3
MOMWOD
Carlie23:36 Rx3
Kelly S24:05 Rx3
Bike
Alison24:22 Rx3
Jeanne24:38 Rx3
Eddie27:51 Rx3
Ethan29:55 Rx3
Jeremy8:15
Rx (2 Rds)
Melissa B23:45
MOD
Grant25:02
Rx (3 Rds)
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

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

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