Daily WOD

Wed, Sep 27 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (24 days ago)
9-27-2023 METCON9-27-2023 MOBILITY9-27-2023 OPTIONAL COMPETE STRCON9-27-2023 OPTIONAL COMPETE SKILLCON

9-27-2023 METCON


(Reps, Sc, Fnd)
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 ScRobbie Wed, Sep 27, 2023
1st30 RxJeremy Wed, Sep 27, 2023
2nd49 ScThomas C Wed, Sep 27, 2023
3rd24 ScZach W Wed, Sep 27, 2023

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

95 reviews

Carlie Thayer


2 years 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

Lyndsie Williams


a week 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!

melinda f


a week 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

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

Megan McCarthy


a week 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!