DAILY WOD

Tue, Aug 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
8-15-2023 METCONOther Results

8-15-2023 METCON


(Weight)
FOR LOAD ON A RUNNING CLOCK:
From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean

INTENDED STIMULUS (NOTES):
- Perform the sets of 5 and 3 squat cleans unbroken (touch and go).
- Build to a heavy set of 5, 3, and 1.
- Complete 2-3 sets within each 7:00 window.
- Rest 1:00-3:00 between attempts.


1st350 RxBreanna Tue, Aug 15, 2023
Nicole Ha Tue, Aug 15, 2023
2nd345 RxJamie Tue, Aug 15, 2023
Harley Tue, Aug 15, 2023
Amberly Tue, Aug 15, 2023
3rd340 RxMarnie Tue, Aug 15, 2023
1st735 RxJeremy Tue, Aug 15, 2023
2nd665 RxCooper T Tue, Aug 15, 2023
3rd655 RxThomas C Tue, Aug 15, 2023

Jeremy735 Rx
Cooper T665 Rx
Thomas C655 Rx
Caleb Nu635 Rx
Tom515 Rx
Dylan H375 Rx
Nicole Ha350 Rx
Breanna350 Rx
Amberly345 Rx
Harley345 Rx
Jamie345 Rx
Marnie340 Rx
Lindsey C335 Rx
Katie E325 Rx
Nicole!!!!🔥😍
Julia F310 Rx
Amanda B310 Rx
Ashleigh280 Rx
Cecy280 Rx
75/90/115
Dana F280 Rx
Laura M280 Rx
85/95/100@2
Eddie275 Rx
Kelly S245 Rx
Hope245 Rx
Alison240 Rx
Natalie P210 Rx
GrantDB EMOM Rx
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.

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

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