Daily WOD

Wed, Mar 6 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240306 METCON20240306 POST WOD SKILL20240306 OPTIONAL COMPETE ACCESSORY20240306 OPTIONAL COMPETE STRENGTH

20240306 METCON


(Time, Int, Sc)
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 IntKatie 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 Int
Bike/35#
Cecy12:35 Int
Marnie13:18 Int
Dana F13:21 Int
Sarah Y13:40 Int
Andrew13:41 Int
Hpc
Kristen13:42 Int
Bike
Kherri13:47 Int
Jeanne13:55 Int
Justin T13:57 Int
Erin P14:18 Int
Matias14:20 Int
Jessica L14:20 Int
25#
Jamie14:32 Int
Molly14:38 Int
Lindsey C14:50 Int
25#db
Trina15:00 Int
Greg U15:30 Int
Josh10:32 Sc
Pam11:01 Sc
Aubrey11:06 Sc
20#
Laura B11:54 Sc
Alice12:39 Sc
Harley13:16 Sc
Susan13:26 Sc
Breanna13:31 Sc
Ashleigh13:41 Sc
400m run, #15 DB
Alison13:43 Sc
Ginny13:46 Sc
Aniki14:15 Sc
Caitlyn13:04
Mod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!