DAILY WOD

Fri, Dec 15 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
12-15-2023 METCON12-15-2023 OPTIONAL COMPETE STRENGTH12-15-2023 OPTIONAL COMPETE ACCESORY

12-15-2023 METCON


(Time, Rx2, Rx3)
FOR TIME:
- 1,600-meter run
- 800-meter med-ball carry
- 400-meter single-KB carry
- 200-meter double-KB carry

Rx: 20/14, 53/35
Rx2: 14/10, 35/20
Rx3: 800m run, 400m (10/6), 200m (15/10), 100m (15/10)

INTENDED STIMULUS
- 20:00-25:00.
- 1,600-meter run in 9:00 or less.
- 800-meter medicine-ball carry in 7:00 or less.
- 400-meter single-kettlebell carry in 5:00 or less.
- 200-meter double-kettlebell carry in 3:00 or less.


1st21:33 RxJeanne Fri, Dec 15, 2023
2nd21:40 RxHope Fri, Dec 15, 2023
3rd23:53 RxRobbie Fri, Dec 15, 2023
1st21:42 RxMatt Br Fri, Dec 15, 2023
2nd21:56 RxCooper T Fri, Dec 15, 2023
3rd26:22 RxJason Fri, Dec 15, 2023

Jeanne21:33 Rx
Hope21:40 Rx
Matt Br21:42 Rx
Cooper T21:56 Rx
Robbie23:53 Rx
Jason26:22 Rx
Justin T27:04 Rx
120 cal bike for mile
Greg U29:22 Rx
Kelly S23:53 Rx2
Mindy26:34 Rx2
Aubrey13:30 Rx3
Pam13:40 Rx3
Alice16:00 Rx3
15#
Susan16:10 Rx3
Trina25:00 Rx3
800 row. Full carries.
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

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

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