DAILY WOD

Fri, Oct 20 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
10-20-2023 METCON10-20-2023 PRE-WOD STRENGTH10-20-2023 COOLDOWN10-20-2023 OPTIONAL COMPETE STAMINA 1

10-20-2023 METCON


(Time, Rx2, Rx3)
4 ROUNDS FOR TIME:
30 walking lunge steps
25 toes-to-bars

Rx: As written
Rx2: 15 toes to bar (not 25)
Rx3: 15 toes to hips

INTENDED STIMULUS
- 8:00-12:00 total time.
- Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
- Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.


1st12:08 RxErika R Fri, Oct 20, 2023
2nd7:26 Rx2Robbie Fri, Oct 20, 2023
3rd7:52 Rx2Melissa B Fri, Oct 20, 2023
1st9:35 Rx2Dale Fri, Oct 20, 2023
2nd5:15 Rx3Andrew Fri, Oct 20, 2023

Erika R12:08 Rx
Robbie7:26 Rx2
25 alt v-ups
Melissa B7:52 Rx2
25 reps
Madison8:02 Rx2
Jeanne8:04 Rx2
Dana F9:08 Rx2
25 reps
Dale9:35 Rx2
15 prom t2b
Mindy12:24 Rx2
Andrew5:15 Rx3
Ashleigh5:45 Rx3
Elizabeth5:57 Rx3
Katie E6:09 Rx3
Kelly S6:20 Rx3
Hannah Sc8:37 Rx3
25 kn pushups
Debra9:14
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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