DAILY WOD

Tue, Dec 19 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
12-19-2023 METCON12-19-2023 OPTIONAL COMPETE STRENGTH12-19-2023 OPTIONAL COMPETE ACCESORY

12-19-2023 METCON


(Time, Rx2, Rx3)
FOR TIME:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

Rx: 225/135
Rx2: 2k/1.6km row, 50 single leg squats to target, 155/105
Rx3: 1k/800m row, reverse lunges, 75/55

INTENDED STIMULUS
- Regionals workout from 2012. Jason Khalipa had the top men's score worldwide at 11:24, while Annie Thorisdottir had the top score on the women's side at 11:47.
- Sub 16:00.
- Row in 9:00 or less.
- Single-leg squats in 4:00 or less.
- Hang cleans in 3:00 or less with sets of at least 3-5.


1st14:15 Rx2Lindsey C Tue, Dec 19, 2023
2nd15:20 Rx2Katie E Tue, Dec 19, 2023
3rd12:35 Rx3Hannah Sc Tue, Dec 19, 2023
1st19:54 RxJeremy Tue, Dec 19, 2023
2nd13:05 Rx2Carson C Tue, Dec 19, 2023
3rd14:08 Rx2Thomas C Tue, Dec 19, 2023

Jeremy19:54 Rx
Carson C13:05 Rx2
Thomas C14:08 Rx2
Lindsey C14:15 Rx2
Cooper T14:59 Rx2
Katie E15:20 Rx2
2000m
Ian N17:16 Rx2
135#
Hannah Sc12:35 Rx3
bike
Aidan13:08 Rx3
2k, 25# DB’s
Lindsey H14:34 Rx3
2k, pistols, 75#
Ashleigh15:08 Rx3
2k, to target, 65#
Alison15:18 Rx3
2k, 65#
Julia F15:34 Rx3
2k, 85#
Diane16:09 Rx3
Dana F16:33 Rx3
2k, SL squat to bench, 65#
Cecy16:46 Rx3
2k, 80#, SLS to target
Matias17:00 Rx3
2k, 115#
Kelly S18:43 Rx3
1.6k, 85#
Marnie19:41 Rx3
95#
Mari13:15
MODWOD
Andrew✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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.

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