DAILY WOD

Wed, Sep 27 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
9-27-2023 METCON9-27-2023 MOBILITY9-27-2023 OPTIONAL COMPETE STRCON9-27-2023 OPTIONAL COMPETE SKILLCON

9-27-2023 METCON


(Reps, Rx2, Rx3)
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 Rx2Robbie Wed, Sep 27, 2023
1st30 RxJeremy Wed, Sep 27, 2023
2nd49 Rx2Thomas C Wed, Sep 27, 2023
3rd24 Rx2Zach W Wed, Sep 27, 2023

Mari70 Rx
Erika R47 Rx
Jeremy30 Rx
Robbie69 Rx2
16 “shrimp” squats
Cecy68 Rx2
16SLS, 10GHD
Lindsey C62 Rx2
All reps on SL squats, full ROM GHD
Aidan61 Rx2
16 reps to 20” box
Megan M60 Rx2
16 foot wrap SLS
Pam57 Rx2
Katie E51 Rx2
16 SL squat to bench- full GHD
Thomas C49 Rx2
4 rds Rx, 2 rds @ 10 reps
Logan A44 Rx2
16 to 20”
Hannah Sm42 Rx2
full GHD, 16 SL squat to 16” box
Zach W24 Rx2
Marnie1 Rx2
Trina1 Rx3
Debra1 Rx3
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

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

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

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

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.