Daily WOD

Wed, Nov 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
11-15-2023 METCON11-15-2023 OPTIONAL COMPETE STRENGTH11-15-2023 OPTIONAL COMPETE ACCESORY

11-15-2023 METCON


(Reps, Int, Sc)
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 IntJulia F Wed, Nov 15, 2023
1st7+8 RxJackson Wed, Nov 15, 2023
2nd216 IntAndrew Wed, Nov 15, 2023
3rd195 IntGreg U Wed, Nov 15, 2023

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

melinda f


4 months 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

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Lyndsie Williams


4 months 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!