Daily WOD

Fri, Sep 22 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (4 days ago)
09-22-2023 METCON09-22-2023 OPTIONAL COMPETE STRCON09-22-2023 OPTIONAL COMPETE SKILLCON09-22-2023 MOBILITY

09-22-2023 METCON


(Reps, Sc, Fnd)
ON A 15:00 CLOCK:
- 50 bar-facing burpees
- 50 wall balls
- 800-m run
- Max-reps hang squat cleans in the remaining time

Rx: 20/14, 185/125
Rx2: 40 bar facing burpees, 40 wall balls @ 14/10, 135/95
Rx3: 30 bar facing burpees, 30 wall balls @ 14/10, 400m, 75/55

INTENDED STIMULUS
- Goal should be at least 2:00 to complete as many hang squat cleans as possible.
- Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken.
- Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.


1st15 RxKherri Fri, Sep 22, 2023
2nd8 ScNicole Ha Fri, Sep 22, 2023
3rd5 (4/1000m row/ 12/#85) ScJenn Fri, Sep 22, 2023
1st24 RxJeremy Fri, Sep 22, 2023
2nd20 RxWilly Fri, Sep 22, 2023
Caleb No Fri, Sep 22, 2023
3rd12 RxThomas C Fri, Sep 22, 2023

Jeremy24 Rx
Caleb No20 Rx
Willy20 Rx
Kherri15 Rx
Thomas C12 Rx
Jackson8 Rx
20x 30# WB
Cooper T18 Sc
155#
Matt Br10 Sc
Dale10 Sc
Masters 105# 14#& 40 reps
Nicole Ha8 Sc
14#
Jenn5 (4/1000m row/ 12/#85) Sc
Katie E5 Sc
NICOLE made me do 50 reps🙄, 14#WB
Bianca30 Fnd
Taylor T24 Fnd
Elizabeth23 Fnd
40,40,800. #55
Ashleigh22 Fnd
40 reps//10#//75#
Julia F19 Fnd
85#
Sophia18 Fnd
65#
Hannah Sc13 Fnd
Patrick12 Fnd
40 reps of BFB/WB
Trina2 Fnd
Robbie20
40 reps 12#/75#
Keith12
40 reps/#115
Ginny12
30 reps/35#
Grant5
MODWOD
Kelly S3
40 reps/65#
Debra0
scaled
Mindy0 Sc
Sarah Y?
40 reps/step overs/55#
Megan M0 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Dale Auten


a year 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

melinda f


2 weeks ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Cayla Brantley


2 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Megan McCarthy


2 weeks ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Lyndsie Williams


2 weeks ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!