Daily WOD

Wed, Jan 17 2024

Mon, May 26, 2025 at 8:00am MURPH
240117 METCON240117 PRE-WOD SKILL240117 OPTIONAL COMPETE STRENGTH240117 OPTIONAL COMPETE ACCESSORY

240117 METCON


(Time, Sc, Fnd)
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 ScElizabeth Wed, Jan 17, 2024
2nd11:47 ScKherri Wed, Jan 17, 2024
3rd13:03 ScDana F Wed, Jan 17, 2024
1st11:59 RxJeremy Wed, Jan 17, 2024
2nd14:27 RxCaleb Nu Wed, Jan 17, 2024
3rd17:20 ScTom Wed, Jan 17, 2024

Jeremy11:59 Rx
Caleb Nu14:27 Rx
Elizabeth11:27 Sc
rx reps/ring rows/20#
Kherri11:47 Sc
35#
Dana F13:03 Sc
Katie E14:31 Sc
Rx reps and wt/banded pull ups
Jessica L14:36 Sc
Kelley15:00 Sc
25#
Tom17:20 Sc
Banded pull ups
Erika R20:03 Sc
25#
Debra15 Fnd
Alternate WOD
Harley7:47 Fnd
25#
Rebecca P8:15 Fnd
15#
Kelly P9:27 Fnd
15#
Breanna10:54 Fnd
Ring rows, 30#
Cecy11:37 Fnd
reg pull ups/20#/Rx3 Reps
Alice11:54 Fnd
rx reps/ring rows/15#
Chelsea12:25 Fnd
Dale12:48 Fnd
Resuced reps; 35#; Ran out of gas
Marnie12:55 Fnd
35#/ring rows
Matias12:57 Fnd
Alison13:07 Fnd
15#/mod burps/ring rows
Susan13:11 Fnd
ring rows15#
Kristen14:19 Fnd
20#/ring rows
Carson M16:00 Fnd
Burpees, chin ups - loafing
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


a month 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

Lyndsie Williams


a month 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!

Megan McCarthy


a month 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


a month 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

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