Daily WOD

Wed, Sep 27 2023

Mon, May 26, 2025 at 8:00am MURPH
9-27-2023 METCON9-27-2023 MOBILITY9-27-2023 OPTIONAL COMPETE STRCON9-27-2023 OPTIONAL COMPETE SKILLCON

9-27-2023 METCON


(Reps, Int, Sc)
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.

Rx: As written
Rx2: 10 single-leg squats to 20' target, GHD sit-ups to parallel
Rx3: Air squats, hollow rocks

INTENDED STIMULUS
- :30 or more to work on burpees.
- 5-10 burpees/round for most athletes.
- Sprint through each round knowing that there will be :90 of rest.
- Single-leg squats may be performed consecutively or alternating.
- Significant movement redundancy via hip flexion in all three movements.


1st70 RxMari Wed, Sep 27, 2023
2nd47 RxErika R Wed, Sep 27, 2023
3rd69 IntRobbie Wed, Sep 27, 2023
1st30 RxJeremy Wed, Sep 27, 2023
2nd49 IntThomas C Wed, Sep 27, 2023
3rd24 IntZach W Wed, Sep 27, 2023

Mari70 Rx
Erika R47 Rx
Jeremy30 Rx
Robbie69 Int
16 “shrimp” squats
Cecy68 Int
16SLS, 10GHD
Lindsey C62 Int
All reps on SL squats, full ROM GHD
Aidan61 Int
16 reps to 20” box
Megan M60 Int
16 foot wrap SLS
Pam57 Int
Katie E51 Int
16 SL squat to bench- full GHD
Thomas C49 Int
4 rds Rx, 2 rds @ 10 reps
Logan A44 Int
16 to 20”
Hannah Sm42 Int
full GHD, 16 SL squat to 16” box
Zach W24 Int
Marnie1 Int
Trina1 Sc
Debra1 Sc
Andrew80
Push ups
Julia F66
scaled
Jamie58
MODWOD
Ian N54
scaled
Sophia52
scaled
Alison49
scaled
Keith41
scaled
Matias39
scaled
Matt Br38
scaled
Eliana35
scaled
Greg U31
scaled
Susan31
scaled
Alice28
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

Cayla Brantley


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

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