DAILY WOD

Thu, Jan 11 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (13 days ago)
240111 METCON240111 OPTIONAL COMPETE

240111 METCON


(Time, Rx2, Rx3)
5 ROUNDS FOR TIME:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.

Rx2: 1 rope climb, 10 GHD to parallel
Rx3: 3 pull-to-stands, 10 hollow rocks, 15 box step ups (12')

INTENDED STIMULUS
- 12:00-18:00.
- Each round in 3:30 or less.
- Rope climbs in :30-1:00.
- Sit-ups in :20-:45.
- Box jumps in :45-1:30.


1st15:14 RxOlivia M Thu, Jan 11, 2024
2nd12:55 Rx2Hope Thu, Jan 11, 2024
3rd15:30 Rx2Nicole Ha Thu, Jan 11, 2024
1st8:50 Rx2Andrew Thu, Jan 11, 2024
2nd12:15 Rx2Carson C Thu, Jan 11, 2024
3rd9:17 Rx3Cooper T Thu, Jan 11, 2024

Olivia M15:14 Rx
Andrew8:50 Rx2
16”
Carson C12:15 Rx2
2 rope climbs
Hope12:55 Rx2
FROM GHD,
Nicole Ha15:30 Rx2
Cooper T9:17 Rx3
Strict sit-ups, 24”
Sarah Y13:57 Rx3
1/2 rope climbs, abmat sit-ups, 20”
Katie E15:36 Rx3
6 pull-to-stands, 10 GHD, 16” box jumps
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

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

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.