DAILY WOD

Wed, Nov 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 days ago)
11-15-2023 METCON11-15-2023 OPTIONAL COMPETE STRENGTH11-15-2023 OPTIONAL COMPETE ACCESORY

11-15-2023 METCON


(Reps, Rx2, Rx3)
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 Rx2Julia F Wed, Nov 15, 2023
1st7+8 RxJackson Wed, Nov 15, 2023
2nd216 Rx2Andrew Wed, Nov 15, 2023
3rd195 Rx2Greg U Wed, Nov 15, 2023

Mari309 Rx
Jackson7+8 Rx
30in box
Kherri5+27 Rx
Julia F273 Rx2
Jamie228 Rx2
T2B
Erika R223 Rx2
Andrew216 Rx2
Greg U195 Rx2
Baylor6+12 Rx2
Target TTB; 105#
Connie288 Rx3
Katie E279 Rx3
65#, 20” step-ups, T2Hips
Trina279 Rx3
Eliana273 Rx3
Jeanne260 Rx3
Cecy259 Rx3
55#
Kelly S255 Rx3
Bob C235 Rx3
Sophia231 Rx3
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

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

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.

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

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