DAILY WOD

Mon, Jan 8 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (10 days ago)
240108 METCON240108 PRE-WOD SKILL240108 OPTIONAL COMPETE STRENGTH240108 OPTIONAL COMPETE METCON

240108 METCON


(Time, Rx2, Rx3)
3 rounds for time:
- 15 hang power snatches (65/95 lb)
- 15 chest-to-bar pull-ups

Rx2: 75/55, pull-ups
Rx3: 45/35, jumping chest to bar

INTENDED STIMULUS:
- Sub 10:00; advanced athletes push for sub 5:00.
- Chest-to-bar pull-ups in 1-2 sets each round.
- Hang power snatches in 1-2 sets each round, starting out unbroken.


1st7:07 Rx2Robbie Mon, Jan 8, 2024
2nd7:16 Rx2Kherri Mon, Jan 8, 2024
3rd8:37 Rx2Erika R Mon, Jan 8, 2024
1st5:10 RxJeremy Mon, Jan 8, 2024
2nd7:10 RxJackson Mon, Jan 8, 2024
3rd9:02 RxThomas C Mon, Jan 8, 2024

Jeremy5:10 Rx
Jackson7:10 Rx
Thomas C9:02 Rx
Justin T10:26 Rx
Carson M11:30 Rx
Andrew5:30 Rx2
75/chin
Carson C6:30 Rx2
95/chin
Robbie7:07 Rx2
Kherri7:16 Rx2
65/chin
Cooper T7:31 Rx2
Dale8:36 Rx2
65#; kip
Erika R8:37 Rx2
Tom9:30 Rx2
95/band
Elizabeth4:57 Rx3
35/JC2B
Lindsey C6:30 Rx3
55#
Mindy6:44 Rx3
45/push ups
Dana F6:51 Rx3
Rebecca P7:52 Rx3
Josh7:54 Rx3
Kelly P8:19 Rx3
Marnie8:40 Rx3
55/10 pull ups per round
Aidan8:59 Rx3
20 db snatch/chin - mom mods :)
Hope9:03 Rx3
Eddie9:15 Rx3
55/band
Kristen5:08
35/jpu
Erin P5:15
35/JPU
Jeanne5:39
5:39
Alison6:11
35#/JPU
Diane6:26
35/Bands
Jemma6:43
35#
Katie E6:49
55/BC2B
Susan6:59
20#/jpu
Alice7:12
25#/jpu
Matias7:17
75/jpu
Greg U8:22
75/prom chin
Pam8:25
25#/JPU
Dustin8:42
65/chin
Trina9:31
ring rows
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