DAILY WOD

Thu, Dec 7 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)

12-07-2023 METCON


(Time, Rx2, Rx3)
FOR TIME:
30 KB step-ups (20' box)
30 toes-to-bars
30/22 calorie row
30 strict handstand push-ups
30/22 calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.

Rx: (70/53)
Rx2: (53/35); 15 strict HSPU
Rx3: 20 reps; (26/18); 20/15 cal; pike push-ups; knee raises

INTENDED STIMULUS:
- 11:00-17:00.
- Step-ups in 1:30-2:30 and 3 sets or less.
- Toes-to-bars in 1:00-2:30 and 6 sets or less.
- Rows in 1:30-2:30.
- Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.


1st12:29 Rx2Robbie Thu, Dec 7, 2023
2nd12:38 Rx2Cecy Thu, Dec 7, 2023
3rd14:03 Rx2Mari Thu, Dec 7, 2023
1st14:03 Rx2Cooper T Thu, Dec 7, 2023
2nd9:09 Rx3Andrew Thu, Dec 7, 2023
3rd16:19 Rx3Ian N Thu, Dec 7, 2023

Robbie12:29 Rx2
Cecy12:38 Rx2
Cooper T14:03 Rx2
Mari14:03 Rx2
Jessica L14:22 Rx2
Jamie15:08 Rx2
Kelley15:45 Rx2
Andrew9:09 Rx3
😲
Kelly S12:49 Rx3
Katie E14:50 Rx3
RX reps, 35#, 20”, bench pike, knee raises
Carlie14:52 Rx3
Alison14:53 Rx3
Elizabeth15:13 Rx3
#18to20” ,KR,3abmats,15calbike,rxreps
Sarah Y15:31 Rx3
Aubrey16:00 Rx3
Ian N16:19 Rx3
Matias16:20 Rx3
Bob C17:52 Rx3
Lindsey CFor completion Rx3
Hotel mods but full reps
Thomas CI DID IT
Don’t worry bout my weight or time. 🤣
Aidandid it :) Rx3
Dana Fdid it :) Rx3
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

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

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

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