DAILY WOD

Wed, Jan 17 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (16 days ago)
240117 METCON240117 PRE-WOD SKILL240117 OPTIONAL COMPETE STRENGTH240117 OPTIONAL COMPETE ACCESSORY

240117 METCON


(Time, Rx2, Rx3)
For time:
30-20-10:
- Burpees
- Chest-to-bar pull-ups
- Alternating DB snatches (35/50 lb)

Rx2: Chin over bar pull-ups, 20/35
Rx3: 21-15-9 reps, jumping pull-ups, 10/15

INTENDED STIMULUS
- 8:00-15:00.
- 10+ burpee/minute pace.
- Chest-to-bar pull-ups in sets of 5+ for most of the workout.
- Dumbbell snatches in sets of 10+.
Round of 30 completed in 7:00 or less.


1st11:27 Rx2Elizabeth Wed, Jan 17, 2024
2nd11:47 Rx2Kherri Wed, Jan 17, 2024
3rd13:03 Rx2Dana F Wed, Jan 17, 2024
1st11:59 RxJeremy Wed, Jan 17, 2024
2nd14:27 RxCaleb Nu Wed, Jan 17, 2024
3rd17:20 Rx2Tom Wed, Jan 17, 2024

Jeremy11:59 Rx
Caleb Nu14:27 Rx
Elizabeth11:27 Rx2
rx reps/ring rows/20#
Kherri11:47 Rx2
35#
Dana F13:03 Rx2
Katie E14:31 Rx2
Rx reps and wt/banded pull ups
Jessica L14:36 Rx2
Kelley15:00 Rx2
25#
Tom17:20 Rx2
Banded pull ups
Erika R20:03 Rx2
25#
Debra15 Rx3
Alternate WOD
Harley7:47 Rx3
25#
Rebecca P8:15 Rx3
15#
Kelly P9:27 Rx3
15#
Breanna10:54 Rx3
Ring rows, 30#
Cecy11:37 Rx3
reg pull ups/20#/Rx3 Reps
Alice11:54 Rx3
rx reps/ring rows/15#
Chelsea12:25 Rx3
Dale12:48 Rx3
Resuced reps; 35#; Ran out of gas
Marnie12:55 Rx3
35#/ring rows
Matias12:57 Rx3
Alison13:07 Rx3
15#/mod burps/ring rows
Susan13:11 Rx3
ring rows15#
Kristen14:19 Rx3
20#/ring rows
Carson M16:00 Rx3
Burpees, chin ups - loafing
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

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

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