DAILY WOD

Fri, Feb 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
20240216 METCON20240216 OPTIONAL COMPETE METCON

20240216 METCON


(Time, Rx2, Rx3)
For time:
5 overhead squats (125/185 lb)
400-m run
10 overhead squats (105/155 lb)
400-m run
15 overhead squats (95/135 lb)
400-m run
20 overhead squats (65/95 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run

Rx2: 95/135, 75/115, 65/95, 55/75, 35/45
Rx3: 35/45 for all OHS, 200m run

INTENDED STIMULUS
- 12:00-17:00.
- Runs in 2:15 or less.
- Heavy, but unbroken first round of overhead squats; remaining rounds in no more than 2 sets.


1st16:33 Rx3Ginny Fri, Feb 16, 2024
2nd17:51 Rx3Alice Fri, Feb 16, 2024
Pam Fri, Feb 16, 2024
3rd18:23 Rx3Susan Fri, Feb 16, 2024
1st15:19 RxJeremy Fri, Feb 16, 2024
2nd17:45 RxJackson Fri, Feb 16, 2024
3rd17:02 Rx2Carson C Fri, Feb 16, 2024

Jeremy15:19 Rx
Jackson17:45 Rx
Carson C17:02 Rx2
Dale18:59 Rx2
Back squats 125, 125, 105, 85, 65
Jason23:50 Rx2
Ginny16:33 Rx3
25 FS, bike
Matt Br17:05 Rx3
Front squats
Pam17:51 Rx3
40/35
Alice17:51 Rx3
25 FS
Susan18:23 Rx3
35/15, bike
Trina19:12 Rx3
65#, 200's
Jeanne19:24 Rx3
400m runs-55,60,45,50,35
Sarah Y19:31 Rx3
Mindy20:00 Rx3
Greg U20:43 Rx3
95/75/45 400 run
Diane20:56 Rx3
35/30/25/20/15, 400m
Maddy21:05 Rx3
400m runs
Kristen21:41 Rx3
Debra12:36
scaled
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

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

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.