DAILY WOD

Mon, Feb 26 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
20240226 METCON20240226 OPTIONAL COMPETE STAMINA20240226 OPTIONAL COMPETE ACCESSORY

20240226 METCON


(Reps, Rx2, Rx3)
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.

Rx2: 10/14
Rx3: 9 cals, single unders, 6/10

INTENDED STIMULUS
- At least 10-15 wall-ball shots per round; 40-60+ total.
- Row in 45 seconds or less.
- Double-unders in 30 seconds or less.
- At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.


1st76 RxJessica L Mon, Feb 26, 2024
2nd66 RxMarnie Mon, Feb 26, 2024
3rd62 RxKherri Mon, Feb 26, 2024
1st135 RxJeremy Mon, Feb 26, 2024
2nd120 RxThomas C Mon, Feb 26, 2024
3rd101 RxJackson Mon, Feb 26, 2024

Jeremy135 Rx
Thomas C120 Rx
Jackson101 Rx
Threw my rope 2nd round after tripping for a third time… would not advise 😂
Caleb Nu90 Rx
Ben S85 Rx
Matias78 Rx
Jessica L76 Rx
Good gracious 👊🏻
Cooper T72 Rx
Blake P70 Rx
Marnie66 Rx
Kherri62 Rx
Carlie51 Rx
Jason50 Rx
Dana F43 Rx
Harley40 Rx
Erika R16 Rx
Carson C124 Rx2
#14
Jeanne84 Rx2
w singles
Maddy77 Rx2
w singles
Zach W75 Rx2
w singles
Eddie68 Rx2
Debra63 Rx2
w singles
Trina58 Rx2
W singles
Erin P44 Rx2
Breanna44 Rx2
Alison91 Rx3
Dale84 Rx3
12 cal, su, 20#
Molly80 Rx3
14#
Katie E74 Rx3
12 cal, singles, 14#
Josh65 Rx3
12 cal, su, 14#
Elizabeth62 Rx3
9c/dua/10#
Diane53 Rx3
6c/12 doubles
Sarah Y50 Rx3
Singles
Kelly S49 Rx3
12#/singles
Cecy40 Rx3
12#/DUA
Aniki84
scaled
Alice70
scaled
Andrew68
Bike/dua
Lindsey C66
at home - subbed lunges for row
Ginny56
scaled
Susan48
scaled
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

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.

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