Daily WOD

Fri, Sep 22 2023

Mon, May 26, 2025 at 8:00am MURPH
09-22-2023 METCON09-22-2023 OPTIONAL COMPETE STRCON09-22-2023 OPTIONAL COMPETE SKILLCON09-22-2023 MOBILITY

09-22-2023 METCON


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


2 months 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

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2 months 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

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2 months ago

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Megan McCarthy


2 months 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!

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