DAILY WOD

Fri, Dec 1 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
12-1-2023 METCON12-1-2023 OPTIONAL COMPETE STRNGTH12-1-2023 OPTIONAL COMPETE SKILL

12-1-2023 METCON


(Time, Rx2, Rx3)
EVERY 3:00 FOR 7 ROUNDS:
12 deadlifts
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

Rx: 155/105
Rx2: 115/75
Rx3: 9-6-3 @ 45/35

INTENDED STIMULUS
- Twist on the Hero workout DT.
- Finish most rounds in 1:00 or less.
- First 3 rounds unbroken.
- For most, jerks will determine load.


1st:37 Rx2Mari Fri, Dec 1, 2023
2nd0:48 Rx2Marnie Fri, Dec 1, 2023
3rd1:09 Rx2Katie E Fri, Dec 1, 2023
1st0:52 RxJeremy Fri, Dec 1, 2023
2nd:39 Rx2Andrew Fri, Dec 1, 2023
3rd:52 Rx2Zach W Fri, Dec 1, 2023

Jeremy0:52 Rx
Mari:37 Rx2
85#
Andrew:39 Rx2
Marnie0:48 Rx2
Zach W:52 Rx2
Jason:53 Rx2
95
Justin T:58 Rx2
Katie E1:09 Rx2
85# first 2 rounds at 95#. Psh, I thought.
Tom1:22 Rx2
Matias:46 Rx3
95#
Mindy:48 Rx3
45#
Dale:51 Rx3
75#
Jeanne:53 Rx3
65#
Kelly S:54 Rx3
65#
Elizabeth:55 Rx3
45, rx reps
Alison:56 Rx3
55#
Eddie1:04 Rx3
65#
Kelly P1:06 Rx3
Matt Br1:11 Rx3
Ian N1:11 Rx3
105#
Hope1:25 Rx3
55#
Greg U:49
6 rounds
Alice:50
30#
Pam:59
30#
Aniki1:05
25#
Susan1:12
25#
Bob C1:13
30#
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.

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

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

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