DAILY WOD

Wed, Oct 4 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: McKenzie
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
10-4-2023 METCON10-4-2023 POST WOD SKILL10-4-2023 OPTIONAL COMPETE STRENGTH10-4-2023 MOBILITY

10-4-2023 METCON


(Distance, Rx2, Rx3)
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

Rx: 53/35
Rx2: Max handstand shoulder taps on wall
Rx3: 26/18, max plank shoulder taps

INTENDED STIMULUS
- Fast and unbroken KB swings for most rounds.
- Walk ~5 feet on the hands before falling.
- Score is the total feet of handstand walking distance.
- Mild movement interference at the shoulders.


1st150 RxErika R Wed, Oct 4, 2023
2nd125 RxHope Wed, Oct 4, 2023
Hannah Sm Wed, Oct 4, 2023
3rd135 Rx2Nicole Ha Wed, Oct 4, 2023
1st300 RxJackson Wed, Oct 4, 2023
2nd205 RxJeremy Wed, Oct 4, 2023
3rd169 RxThomas C Wed, Oct 4, 2023

Jackson300 Rx
Jeremy205 Rx
Thomas C169 Rx
Erika R150 Rx
Hannah Sm125 Rx
Hope125 Rx
Justin T55 Rx
Greg U160 Rx2
40#, shoulder taps on wall
Nicole Ha135 Rx2
Cooper T125 Rx2
4 rds of 20, 2 rds of 15 KBS
Harley120 Rx2
Ian N107 Rx2
Cecy69 hard count Rx2
35#, HS shoulder taps
Melissa B62 Rx2
35#
Sophia61 Rx2
26#
Marnie48 Rx2
35#
Andrew12 Rx2
Megan M221 Rx3
18#, HSW
Susie190 Rx3
30#, pike handstand taps
Katie E160 Rx3
35#- PROM on wall
Carlie155 Rx3
Kelly S148 Rx3
25# KB
Ashleigh145 Rx3
20#, handstand hold
Bianca130 Rx3
18#, HS hold on wall
Jeanne126 Rx3
30#, prom shoulder taps on wall
Jamie125 Rx3
30#
Keith120 Rx3
Logan A95 Rx3
26#
Susan90 Rx3
HS hold on wall
Dale85 Rx3
53# kb; 36” box taps (double count); 170 for single count
Alice77 Rx3
HS hold on wall
Breanna60 Rx3
35#, pike shoulder taps
Pam44 Rx3
HS shoulder taps hard count
Trina12 Rx3
Ginny84
9#, shoulder taps
Hannah Sc60
MOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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.

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

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