DAILY WOD

Wed, Mar 6 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
20240306 METCON20240306 POST WOD SKILL20240306 OPTIONAL COMPETE ACCESSORY20240306 OPTIONAL COMPETE STRENGTH

20240306 METCON


(Time, Rx2, Rx3)
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)

Rx2: knees-to-armpits, 20/35
Rx3: 200 run, hanging knee raises, 10/15

INTENDED STIMULUS
- 11:00-15:00; advanced athletes finish sub-10:00.
- Runs in 2:15 or less.
- Knees-to-elbows in 3 sets or less.
- Dumbbell hang squat cleans in 2 sets or less.


1st13:35 RxOlivia M Wed, Mar 6, 2024
2nd15:00 RxNicole Ha Wed, Mar 6, 2024
3rd12:34 Rx2Katie E Wed, Mar 6, 2024
1st11:16 RxJeremy Wed, Mar 6, 2024
2nd12:15 RxJackson Wed, Mar 6, 2024
3rd15:00 RxBen S Wed, Mar 6, 2024
Blake P Wed, Mar 6, 2024

Jeremy11:16 Rx
Jackson12:15 Rx
Olivia M13:35 Rx
Blake P15:00 Rx
2+2
Ben S15:00 Rx
2+23
Nicole Ha15:00 Rx
2+13
Katie E12:34 Rx2
Bike/35#
Cecy12:35 Rx2
Marnie13:18 Rx2
Dana F13:21 Rx2
Sarah Y13:40 Rx2
Andrew13:41 Rx2
Hpc
Kristen13:42 Rx2
Bike
Kherri13:47 Rx2
Jeanne13:55 Rx2
Justin T13:57 Rx2
Erin P14:18 Rx2
Matias14:20 Rx2
Jessica L14:20 Rx2
25#
Jamie14:32 Rx2
Molly14:38 Rx2
Lindsey C14:50 Rx2
25#db
Trina15:00 Rx2
Greg U15:30 Rx2
Josh10:32 Rx3
Pam11:01 Rx3
Aubrey11:06 Rx3
20#
Laura B11:54 Rx3
Alice12:39 Rx3
Harley13:16 Rx3
Susan13:26 Rx3
Breanna13:31 Rx3
Ashleigh13:41 Rx3
400m run, #15 DB
Alison13:43 Rx3
Ginny13:46 Rx3
Aniki14:15 Rx3
Caitlyn13:04
Mod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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

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