Daily WOD

Wed, Nov 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (7 days ago)
11-15-2023 METCON11-15-2023 OPTIONAL COMPETE STRENGTH11-15-2023 OPTIONAL COMPETE ACCESORY

11-15-2023 METCON


(Reps, Sc, Fnd)
AMRAP 18:
- 15 box jumps
- 12 push presses
- 9 toes-to-bars
– Step down from the box.

Rx: 24/20, 115/75
Rx2: 24/20, 95/65, toes to chest
Rx3: 12', 45/35, knee raises

INTENDED STIMULUS:
- Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!).
- Most athletes should target 6-10+ rounds.
- Box jumps in under 1:00.
- Push presses in 1-2 sets.
- Toes-to-bars in 2-3 sets.
- Advanced athletes should try for unbroken rounds.


1st309 RxMari Wed, Nov 15, 2023
2nd5+27 RxKherri Wed, Nov 15, 2023
3rd273 ScJulia F Wed, Nov 15, 2023
1st7+8 RxJackson Wed, Nov 15, 2023
2nd216 ScAndrew Wed, Nov 15, 2023
3rd195 ScGreg U Wed, Nov 15, 2023

Mari309 Rx
Jackson7+8 Rx
30in box
Kherri5+27 Rx
Julia F273 Sc
Jamie228 Sc
T2B
Erika R223 Sc
Andrew216 Sc
Greg U195 Sc
Baylor6+12 Sc
Target TTB; 105#
Connie288 Fnd
Katie E279 Fnd
65#, 20” step-ups, T2Hips
Trina279 Fnd
Eliana273 Fnd
Jeanne260 Fnd
Cecy259 Fnd
55#
Kelly S255 Fnd
Bob C235 Fnd
Sophia231 Fnd
55#
Susan328
scaled
Dale261 on Th 11-16 7+9
20” box; 65# press; t2b prom
Ian N257
24'/75#
Aniki252
scaled
Matt Br145
rx weight/push jerks
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Dale Auten


a year 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

Cayla Brantley


3 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Lyndsie Williams


2 weeks ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Megan McCarthy


2 weeks ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

melinda f


2 weeks ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su