DAILY WOD

Thu, Feb 29 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240229 METCON20240229 POST-WOD SKILL

20240229 METCON


(Rounds, Rx2, Rx3)
AMRAP 8
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back

Rx2: 20/35
Rx3: 10/15, 12/20' box

INTENDED STIMULUS
- 3-5 rounds.
- Shuttle runs in 1:00 or less.
- Push jerks in 1-2 sets.
- Step-ups in 1:15 or less.


1st4+5 RxMari Thu, Feb 29, 2024
2nd3+15 RxKatie E Thu, Feb 29, 2024
3rd4+2 Rx2Julia F Thu, Feb 29, 2024
1st3+24 RxIan N Thu, Feb 29, 2024
2nd4 Rx2Cooper T Thu, Feb 29, 2024
3rd2+11 Rx3Rick Thu, Feb 29, 2024

Mari4+5 Rx
Ian N3+24 Rx
Katie E3+15 Rx
Julia F4+2 Rx2
Cooper T4 Rx2
40# DB
Mindy4 Rx2
Dana F3+32 Rx2
Kelly S3+27 Rx2
Kelley3+25 Rx2
Erika R3+22 Rx2
Aubrey3+10 Rx2
Elizabeth4+4 Rx3
15#, 16”
Chelsea3+26 Rx3
15#, 20”
Rick2+11 Rx3
10#, 20”
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

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

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

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