DAILY WOD

Fri, Sep 22 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
09-22-2023 METCON09-22-2023 OPTIONAL COMPETE STRCON09-22-2023 OPTIONAL COMPETE SKILLCON09-22-2023 MOBILITY

09-22-2023 METCON


(Reps, Rx2, Rx3)
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 Rx2Nicole Ha Fri, Sep 22, 2023
3rd5 (4/1000m row/ 12/#85) Rx2Jenn 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 Rx2
155#
Matt Br10 Rx2
Dale10 Rx2
Masters 105# 14#& 40 reps
Nicole Ha8 Rx2
14#
Jenn5 (4/1000m row/ 12/#85) Rx2
Katie E5 Rx2
NICOLE made me do 50 reps🙄, 14#WB
Bianca30 Rx3
Taylor T24 Rx3
Elizabeth23 Rx3
40,40,800. #55
Ashleigh22 Rx3
40 reps//10#//75#
Julia F19 Rx3
85#
Sophia18 Rx3
65#
Hannah Sc13 Rx3
Patrick12 Rx3
40 reps of BFB/WB
Trina2 Rx3
Robbie20
40 reps 12#/75#
Keith12
40 reps/#115
Ginny12
30 reps/35#
Grant5
MODWOD
Kelly S3
40 reps/65#
Debra0
scaled
Mindy0 Rx2
Sarah Y?
40 reps/step overs/55#
Megan M0 Rx2
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.

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

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