DAILY WOD

Sat, Sep 16 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Rebecca P
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)

09-16-2023 PARTNER METCON


(Reps, Rx2, Rx3)
26 MINUTE ALTERNATING INTERVALS:
MIN. 0-2: AMRAP 50m shuttle runs
MIN. 2-4: AMSAP handstand hold
MIN. 4-6: AMRAP DB strict press
MIN. 6-8: AMRAP 50m shuttle runs
MIN. 8-10: AMSAP hang from pull-up bar
MIN. 10-12: AMRAP strict pull-ups
MIN. 12-14: AMRAP 50m shuttle runs
MIN. 14-16: AMSAP handstand hold
MIN. 16-18: AMRAP DB strict press
MIN. 18-20: AMRAP 50m shuttle runs
MIN. 20-22: AMSAP hang from pull-up bar
MIN. 22-24: AMRAP strict pull-ups

Rx: 35/25
Rx2: 30/20, wall walk hold (nose to wall), kipping pull-ups
Rx3: 25/15, PROM wall walk hold, banded strict/ring rows


1st222 Rx3Katie E Sat, Sep 16, 2023
Lindsey C Sat, Sep 16, 2023

Lindsey C222 Rx3
25# DB, banded PU, handstand on wall
Katie E222 Rx3
25#, RR, PROM wall walk hold
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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.

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