DAILY WOD

Fri, Mar 8 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
OPEN 24.220240308 OPTIONAL COMPETE GRUNT WORK

OPEN 24.2


(Reps, Rx2, Rx3, CF Open)
AMRAP 20:
300-meter row
10 deadlift (125/185 lb)
50 double-unders

Rx2: 95/135, single unders
Rx3: 200m, 55/75, jumping jacks

INTENDED STIMULUS
- Long, high-volume workout.
- 5-8+ total rounds (400-720+ reps).
- Athletes should row at a sustainable pace. Most should finish each row between 1:00-2:00.
- Deadlifts should be completed with sound technique. For some, each round will be unbroken, while others will need to strategically pace single reps or small sets.
- Aim to spend no more than 1:00 on double-unders. Those who are developing capacity in this skill should be mindful of accumulating an excessive volume of missed repetitions.


1st619 RxJules Fri, Mar 8, 2024
2nd616 RxKherri Fri, Mar 8, 2024
3rd581 RxNicole Ha Fri, Mar 8, 2024
1st736 RxThomas C Fri, Mar 8, 2024
2nd722 RxCarson C Fri, Mar 8, 2024
3rd638 RxCaleb Nu Fri, Mar 8, 2024

Thomas C736 Rx 1st
Carson C722 Rx 2nd
Caleb Nu638 Rx 3rd
Jules619 Rx 1st
Kherri616 Rx 2nd
Nicole Ha581 Rx 3rd
Caleb No580 Rx 4th
Matt Br560 Rx 5th
Jackson560 Rx 5th
Lindsey H549 Rx 4th
Blake P546 Rx 6th
Jessica L540 Rx 5th
Ashleigh508 Rx 6th
Adria496 Rx 7th
Ben S490 Rx 7th
Olivia M483 Rx 8th
Carlie478 Rx 9th
Erika R395 Rx 10th
Cooper T390 Rx 8th
Jason369 Rx 9th
Laura M368 Rx 11th
Masters
Katie E750 Rx2 12th
Lindsey C741 Rx2 13th
Aidan739 Rx2 14th
Harley729 Rx2 15th
Tom729 Rx2 10th
Marnie708 Rx2 16th
Hannah Sm661 Rx2 17th
Matias659 Rx2 11th
Jeanne658 Rx2 18th
Kelly P650 Rx2 19th
Kelly S646 Rx2 20th
Erin P643 Rx2 21st
Josh635 Rx2 12th
Molly632 Rx2 22nd
Megan M632 Rx2 22nd
Alison630 Rx2 23rd
Julia F630 Rx2 23rd
Rebecca P630 Rx2 23rd
Dana F621 Rx2 24th
Maddy566 Rx2 25th
Jamie558 Rx2 26th
Bob C553 Rx2 13th
Mindy540 Rx2 27th
Greg U540 Rx2 14th
Trina538 Rx2 28th
Kristen520 Rx2 29th
Hope420 Rx2 30th
Did Monday
Debra630 Rx3 31st
Laura B630 Rx3 31st
Su
Elizabeth708 32nd
Sc Masters/65#. Rx reps
Sarah Y651 33rd
sub 53# rkbs for deadlifts
Justin T630 15th
Russian Twists sub for jumps
Aubrey580 34th
75#/jumping jacks
Connie540 35th
scaled
Robbie490 36th
Masters RX - 95#/doubles
Kelley450 37th
sub 12 c bike for row
Pam440 38th
SCM RX2
Susan400 39th
sub 15 sit ups for singles
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

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.

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

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

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