DAILY WOD

Tue, Jan 9 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (11 days ago)
240109 METCON240109 POST-WOD SKILL240109 OPTIONAL COMPETE STAMINA240109 OPTIONAL COMPETE ACCESSORY

240109 METCON


(Reps, Rx2, Rx3)
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)

Rx2: 400m row, 10/14 lb

INTENDED STIMULUS
- 60-100+ total reps.
- 2:00+ each AMRAP to accumulate reps.
- Double all-out effort AMRAP workout with built-in rest.


1st118 RxMari Tue, Jan 9, 2024
2nd99 RxJessica L Tue, Jan 9, 2024
3rd91 RxLindsey C Tue, Jan 9, 2024
1st118 RxJeremy Tue, Jan 9, 2024
2nd100 RxCarson M Tue, Jan 9, 2024
3rd92 RxCooper T Tue, Jan 9, 2024

Mari118 Rx
Airbike
Jeremy118 Rx
Carson M100 Rx
25# slam ball
Jessica L99 Rx
Cooper T92 Rx
Lindsey C91 Rx
Dustin90 Rx
Marnie88 Rx
Ian N81 Rx
Jackson78 Rx
30#
Kelley76 Rx
Megan M66 Rx
Carson C128 Rx2
500m row / 14#
Harley86 Rx2
500m
Hope82 Rx2
500m, 12#
Breanna74 Rx2
12#, 500m
Ashleigh70 Rx2
500m
Samantha G50 Rx2
500m, 12#
Alex T57
500m, 12#
Kherri9
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

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

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.

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