DAILY WOD

Mon, Aug 21 2023

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

8-21-2023 METCON


(Time, Rx2, Rx3)
5 ROUNDS FOR TIME W/ PARTNER:
- 400-m run
- 40 alternating single-leg squats
* Run together and break up the squats as needed.

Rx: As written
Rx2: 30 alternating single-leg squats to target (20 in)
Rx3: 20 air squats

INTENDED STIMULUS
- 15:00-20:00.
- Runs complete in 2:00 or less every round.
- Athletes should be able to complete at least 20 single-leg squats/1:00 to go Rx'd.
- Reduce the run distance or use a substitution; partners should complete the same option together.
- Scale to leg-wrapped with toe on the ground, leg-wrapped with toe on the ankle, or reverse lunges to accommodate injury.


1st16:48 Rx2Aidan Mon, Aug 21, 2023
2nd19:28 Rx2Julia F Mon, Aug 21, 2023
3rd20:01 Rx2Lindsey C Mon, Aug 21, 2023
1st19:28 Rx2Cooper T Mon, Aug 21, 2023
2nd20:01 Rx2Thomas C Mon, Aug 21, 2023
3rd21:04 Rx2Caleb No Mon, Aug 21, 2023
Dylan H Mon, Aug 21, 2023

Aidan16:48 Rx2
by myself
Cooper T19:28 Rx2
toe hook
Julia F19:28 Rx2
toe hook
Lindsey C20:01 Rx2
W/ Thomas - toe hook, Rx reps
Thomas C20:01 Rx2
3/5 Rx 2/5 Rx2 - Rx reps
Katie E20:20 Rx2
toe hook- RX reps
Hannah Sm20:20 Rx2
toe hook
Robbie20:20 Rx2
toe hook
Elizabeth20:28 Rx2
toe hook rx reps
Eliana20:28 Rx2
toe hook
Susan20:50 Rx2
mod distance and mvmt
Alice20:50 Rx2
mod distance and mvmt
Pam20:50 Rx2
toe hook
Sophia21:04 Rx2
toe hook
Cecy21:04 Rx2
toe hook
Dylan H21:04 Rx2
toe hook
Caleb No21:04 Rx2
toe hook
Greg U21:45 Rx2
toe hook
Justin T21:45 Rx2
toe hook
Jackson21:50 Rx2
1/2 or more at rx
Hope21:50 Rx2
Lindsey H21:50 Rx2
Susie21:17 Rx3
air squats by myself
Hannah Sc20:20
scaled
Dale22:28
Run 300; toe hook; 40
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

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

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.

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

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