DAILY WOD

Fri, Sep 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Veronica
Gymversary: Shane H(5)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
09-15-2023 METCON09-15-2023 POST-METCON SKILLCON09-15-2023 OPTIONAL COMPETE STRCON09-15-2023 OPTIONAL COMPETE METCON

09-15-2023 METCON


(Time, Rx2, Rx3)
3 ROUNDS FOR TIME:
- 40 Russian KB swings
- 20 box jump-overs

Rx: 53/35, 24/20”
Rx2: 35/26, 20/12”
Rx3: 26/18, 20/12” step overs

INTENDED STIMULUS:
- 6:00-10:00.
- Ideally the KB swing sets are unbroken.
- Athletes should keep moving on the box jump-overs, one rep at a time.


1st8:06 RxKherri Fri, Sep 15, 2023
2nd8:25 RxHope Fri, Sep 15, 2023
3rd9:00 RxLaura M Fri, Sep 15, 2023
1st5:10 RxWilly Fri, Sep 15, 2023
2nd5:55 RxThomas C Fri, Sep 15, 2023
3rd6:34 RxJackson Fri, Sep 15, 2023

Willy5:10 Rx
Thomas C5:55 Rx
Jackson6:34 Rx
Shane H6:53 Rx
Kherri8:06 Rx
Zach W8:23 Rx
Hope8:25 Rx
Laura M9:00 Rx
Justin T9:32 Rx
Katie E4:56 Rx2
35# 12” jumps all the way over the box
Jeanne5:21 Rx2
Elizabeth5:35 Rx2
Cecy6:12 Rx2
Dale6:54 Rx2
53# kb; 3 plates
Kelly S6:56 Rx2
Mindy7:45 Rx2
Greg U8:20 Rx2
Jump overs
Sophia8:34 Rx2
Taylor T8:36 Rx2
Logan A9:18 Rx2
Tom9:23 Rx2
Bianca4:40 Rx3
Dana F7:01 Rx3
35# step overs
Alice7:05 Rx3
Trina7:13 Rx3
Pam8:23 Rx3
3. 45# plates jump overs
Hannah Sc8:39
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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86 reviews

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

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

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

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.