DAILY WOD

Sat, Sep 9 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: David
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
09-09-2023 PARTNER WOD09-09-2023 OPTIONAL COMPETE STRENGTH

09-09-2023 PARTNER WOD


(Time, Rx2, Rx3)
3 ROUNDS FOR TIME OF:
- 100' DB/KB walking lunges
- 400m run
- 10 wall walks
- 500m row

Rx: 70/53
Rx2: 53/35, 7 wall walks (PROM 🤙🏻)
Rx3: 35/26, 5 wall walks (PROM 🤙🏻)

INTENDED STIMULUS
- 20:00 to 25:00.
- Lunges in 1-2 sets and in 1:30-2:30.
- Run in less than 2:15, wall walks in 3:00 or less, and rowing in 2:15 or less.
- Heavier than usual lunges 😳.
- Partner switch at any point on each movement, but run together!


1st23:49 RxMari Sat, Sep 9, 2023
2nd25:30 RxHannah Sm Sat, Sep 9, 2023
Lindsey C Sat, Sep 9, 2023
3rd22:30 Rx3Jamie Sat, Sep 9, 2023
Robbie Sat, Sep 9, 2023
1st18:10 RxJackson Sat, Sep 9, 2023
2nd21:23 RxThomas C Sat, Sep 9, 2023
3rd21:23 Rx3Dustin Sat, Sep 9, 2023

Jackson18:10 Rx
Solo, 2 Rounds
Thomas C21:23 Rx
W/ Dustin
Mari23:49 Rx
W/ Katie
Lindsey C25:30 Rx
W/ Hannah
Hannah Sm25:30 Rx
W/ Lindsey
Dustin21:23 Rx3
W/ Thomas, 40#
Robbie22:30 Rx3
W/ Jamie
Jamie22:30 Rx3
W/ Robbie
Megan M23:36 Rx3
W/ Logan
Logan A23:36 Rx3
W/ Megan
Ashleigh25:25 Rx3
W/ Kelly 7 WW
Kelly S25:25 Rx3
W/ Ashleigh
Katie E23:49
W/ Mari PROM WW
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

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.

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