DAILY WOD

Thu, Oct 26 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Robbie
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)

10-26-2023 METCON


(Time, Rx2, Rx3)
3 rounds for time:
20 sumo deadlift high pull
30 walking lunges
40-ft handstand walk

Rx: 75/55
Rx2: 75/55, 20 alternating shoulder taps in HS against wall
Rx3: 45/35, 30 alternating shoulder taps in box pike

INTENDED STIMULUS
- 9:00-15:00 for most athletes.
- Sumo deadlift high pulls in 1-2 sets.
- Lunges finished in under 1:00.
- Handstand walks in 1-4 sets and under 2:00.


1st8:45 RxHannah Sm Thu, Oct 26, 2023
2nd5:29 Rx2Mari Thu, Oct 26, 2023
3rd7:10 Rx2Ashleigh Thu, Oct 26, 2023
1st4:52 RxWilly Thu, Oct 26, 2023
2nd6:33 RxJackson Thu, Oct 26, 2023
3rd6:56 RxThomas C Thu, Oct 26, 2023

Willy4:52 Rx
Jackson6:33 Rx
Thomas C6:56 Rx
Hannah Sm8:45 Rx
Mari5:29 Rx2
Ashleigh7:10 Rx2
Lindsey C7:15 Rx2
Laura M8:33 Rx2
Cecy8:44 Rx2
Dana F9:49 Rx2
Tom9:56 Rx2
Ian N7:06 Rx3
55# wall plank shoulder taps
Kelly P8:38 Rx3
Hannah Sc9:53 Rx3
Susie9:56 Rx3
55#
Olivia M6:37
53# KB Swings
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

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

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