DAILY WOD

Fri, Sep 29 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
9-29-2023 METCON9-29-2023 MOBILITY9-29-2023 OPTIONAL COMPETE STAMINA9-29-2023 CHAD PREP WEEK 4

9-29-2023 METCON


(Time, Rx2, Rx3)
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.

Rx: As written
Rx2: Pike pushups
Rx3: Step overs, hand elevated push-ups

INTENDED STIMULUS
- 10:00 or less.
- Target at least 20 reps/1:00 to start, allowing for the accumulation of fatigue.
- The round of 40 box jump-overs and 20 handstand push-ups should be complete by 3:00.


1st8:15 Rx2Julia F Fri, Sep 29, 2023
2nd8:23 Rx2Jeanne Fri, Sep 29, 2023
3rd8:24 Rx2Ashleigh Fri, Sep 29, 2023
Dana F Fri, Sep 29, 2023
1st4:52 RxWilly Fri, Sep 29, 2023
2nd8:17 RxThomas C Fri, Sep 29, 2023
3rd11:50 RxJackson Fri, Sep 29, 2023

Willy4:52 Rx
Thomas C8:17 Rx
Jackson11:50 Rx
Cooper T8:07 Rx2
2 ab mat hspu
Ian N8:08 Rx2
Julia F8:15 Rx2
2 ab mat hspu
Jeanne8:23 Rx2
pike
Dana F8:24 Rx2
step ups/pike
Ashleigh8:24 Rx2
Kelly S9:03 Rx2
pike
Lindsey H9:07 Rx2
Kelly P9:13 Rx2
16', 10# strict press
Robbie9:23 Rx2
16”/rx hspu
Dale9:29 Rx2
16” box jump; pike (24”) box
Matt Br9:32 Rx2
db strict press #30
Greg U9:41 Rx2
db strict press 30#
Hope9:58 Rx2
Diane10:59 Rx2
knee push ups
Tom13:22 Rx2
Mindy23:15 Rx2
Added 2 min bike each round
Andrew6:16 Rx3
alt step ups/bb strict press
Pam7:46 Rx3
mod reps/2 ab mat
Jamie8:29 Rx3
Hannah Sc9:05 Rx3
Trina24:00 Rx3
Added 2 min. Bike each round
Mari6:06
db strict press #15
Katie E7:35
20” step-overs, dbl db strict press 20#
Debra21:50
Added 2 min bike
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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

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.