DAILY WOD

Tue, Feb 13 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
20240213 METCON20240213 POST-WOD SKILL20240213 OPTIONAL COMPETE STRENGTH20240213 OPTIONAL COMPETE ACCESSORY

20240213 METCON


(Time, Rx2, Rx3)
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

Rx2: 12 burpee pull-ups (1 inch from fingerprints)
Rx3: 200/250m row, 12 burpee jumping pull-ups (middle of the forearm)

INTENDED STIMULUS
- 11:00-15:00.
- Rows in 1:40-2:15.
- Burpee pull-ups in 1:30-2:00.


1st14:07 RxOlivia M Tue, Feb 13, 2024
2nd19:45 RxDana F Tue, Feb 13, 2024
3rd12:07 Rx2Cecy Tue, Feb 13, 2024
1st14:08 RxJeremy Tue, Feb 13, 2024
2nd15:39 RxJackson Tue, Feb 13, 2024
3rd16:05 RxThomas C Tue, Feb 13, 2024

Olivia M14:07 Rx
Jeremy14:08 Rx
Jackson15:39 Rx
Thomas C16:05 Rx
Carson C17:14 Rx
Dana F19:45 Rx
Cecy12:07 Rx2
Marnie12:18 Rx2
Cooper T12:46 Rx2
Justin T13:01 Rx2
Megan M13:08 Rx2
Hope13:45 Rx2
Lindsey C13:59 Rx2
Tom14:01 Rx2
Laura M17:15 Rx2
Rebecca P9:09 Rx3
Kelly P9:15 Rx3
Aubrey11:27 Rx3
Harley12:58 Rx3
400m
Matias13:58 Rx3
500m
Breanna14:16 Rx3
400m
Alison14:34 Rx3
400m
Kelly S14:40 Rx3
400m, 15 reps
Katie E14:56 Rx3
21 reps/400m
Sarah Y15:08 Rx3
400m, 21 reps
Amberly12:25
Rx, 2 rounds
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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.

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

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