DAILY WOD

Fri, Nov 3 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
11-3-2023 METCON11-3-2023 OPTIONAL COMPETE STRENGTH

11-3-2023 METCON


(Time, Rx2, Rx3)
6 rounds for time:
9 deadlifts
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

Rx: 225/155
Rx2: 155/105
Rx3: 75/55

INTENDED STIMULUS
- 12:00 or less.
- Moderate to light deadlift load with reps completed in 3 sets or less.
- Farmers carry should be challenging but at a load that allows athletes to complete each effort unbroken in 1:00 or less.


1st10:14 RxNicole Ha Fri, Nov 3, 2023
2nd11:23 RxMari Fri, Nov 3, 2023
3rd11:28 RxHarley Fri, Nov 3, 2023
1st9:28 RxWilly Fri, Nov 3, 2023
2nd12:01 RxJeremy Fri, Nov 3, 2023
3rd12:30 RxTom Fri, Nov 3, 2023

Willy9:28 Rx
53#
Nicole Ha10:14 Rx
30#
Mari11:23 Rx
25#
Harley11:28 Rx
30#
Jeremy12:01 Rx
50#
Tom12:30 Rx
53#
Andrew12:50 Rx
Zach W7:52 Rx2
44 kb
Jeanne9:12 Rx2
26#
Justin T10:45 Rx2
53 kb
Greg U10:50 Rx2
Madison10:51 Rx2
20# kb, 125# barbell
Cooper T11:21 Rx2
50#
Kelly S11:27 Rx2
25# 🧊s
Hannah Sm11:47 Rx2
125#, 30#
Ashleigh11:52 Rx2
135#, 26#
Laura M12:02 Rx2
135#, 30#
Ian N12:08 Rx2
30#
Elizabeth9:11 Rx3
20#, 85# barbell
Mindy9:42 Rx3
26 kb
Eddie10:26 Rx3
125# barbell, 26# kb
Pam11:15 Rx3
10#
Diane11:24 Rx3
95#, 26#
Kelly P11:31 Rx3
75#, 20# kb
Hannah Sc12:08 Rx3
20#/15# & 65# barbell
Alice13:41 Rx3
15# dumbbell
Sophia14:20 Rx3
100# barbell, 20# dumbbell
Aniki12:30
15# kettlebells, 45#
Susan13:12
55# barbell, 15# dumbbell
Taylor T14:20
45# shoulder press, 20# carry
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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.

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