DAILY WOD

Tue, Nov 21 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
MICHAEL11-21-2023 OPTIONAL COMPETE STRENGTH

MICHAEL


(Time, Rx2, Rx3)
3 ROUNDS FOR TIME:
800-m run
50 hip extensions
50 sit-ups

Rx: As written
Rx2: 25 hip extensions
Rx3: 400m run, 25 good mornings (empty barbell), 25 sit-ups

INTENDED STIMULUS
- 24:00-30:00.
- Keep all runs to 5:30 or less.
- Complete hip extensions in 2:15 or less.
- Complete sit-ups in 2:15 or less.


1st24:35 RxCecy Tue, Nov 21, 2023
2nd26:08 RxHope Tue, Nov 21, 2023
3rd26:50 RxKatie E Tue, Nov 21, 2023
1st22:35 RxJeremy Tue, Nov 21, 2023
2nd26:55 RxIan N Tue, Nov 21, 2023
3rd27:10 RxMatias Tue, Nov 21, 2023

Jeremy22:35 Rx
Bike / 95# RDL
Cecy24:35 Rx
Bike
Hope26:08 Rx
Katie E26:50 Rx
Bikr
Ian N26:55 Rx
Bikr
Diane26:56 Rx
GM
Mari26:57 Rx
Matias27:10 Rx
Bike/65#RDL
Jamie27:27 Rx
Row/35# GM
Jeanne27:39 Rx
GM
Jackson27:47 Rx
Bike/95#RDL
Alison28:20 Rx
Row/35#GM
Eddie25:50 Rx2
Elizabeth26:40 Rx2
25 hip,25 GM
Kelly S✔️ Rx
Hannah SmAlt wod
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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