Daily WOD

Wed, Dec 20 2023

Mon, May 26, 2025 at 8:00am MURPH
12-20-2023 METCON12-20-2023 OPTIONAL COMPETE ACCESORY12-20-2023 OPTIONAL COMPETE STAMINA

12-20-2023 METCON


(Rounds, Int, Sc)
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)

Rx: 20/14, toes to bar, 24/20
Rx2: 16/10, toes to chest, 20/16
Rx3: 10/8, hanging knee raises, 16/12

INTENDED STIMULUS
- Time-priority triplet with short sets, quick breaks and smooth transitions.
- Intermediate and advanced athletes target 10+ rounds. Beginners hold to 6 rounds.
- Unbroken movement sets for as long as possible with rest as needed between movements.


1st6+15 RxJamie Wed, Dec 20, 2023
2nd9+10 IntElizabeth Wed, Dec 20, 2023
3rd8+10 IntJeanne Wed, Dec 20, 2023
1st7+2 RxThomas C Wed, Dec 20, 2023
2nd4+25 RxJason B Wed, Dec 20, 2023
3rd9+22 IntIan N Wed, Dec 20, 2023

Thomas C7+2 Rx
Jamie6+15 Rx
Jason B4+25 Rx
Ian N9+22 Int
Elizabeth9+10 Int
Andrew9 Int
Jeanne8+10 Int
Dale8+6 Int
Ashleigh8 + 5 Int
20’
Katie E7+20 Int
14#WB
Kelly S7+13 Int
Bob C7+6 Int
Harley6+20 Int
Greg U6+16 Int
Toes to bar
Breanna6+5 Int
Cecy8+25 Sc
Matias7+25 Sc
Alison7+24 Sc
Susie6+6 Sc
Mari7+17
MOD WOD
Justin T7
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

melinda f


2 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

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2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Dale Auten


a year 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

Lyndsie Williams


2 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!