Daily WOD

Fri, Mar 8 2024

Mon, May 26, 2025 at 8:00am MURPH
OPEN 24.220240308 OPTIONAL COMPETE GRUNT WORK

OPEN 24.2


(Reps, Sc, Fnd, 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 Sc 12th
Lindsey C741 Sc 13th
Aidan739 Sc 14th
Harley729 Sc 15th
Tom729 Sc 10th
Marnie708 Sc 16th
Hannah Sm661 Sc 17th
Matias659 Sc 11th
Jeanne658 Sc 18th
Kelly P650 Sc 19th
Kelly S646 Sc 20th
Erin P643 Sc 21st
Josh635 Sc 12th
Molly632 Sc 22nd
Megan M632 Sc 22nd
Alison630 Sc 23rd
Julia F630 Sc 23rd
Rebecca P630 Sc 23rd
Dana F621 Sc 24th
Maddy566 Sc 25th
Jamie558 Sc 26th
Bob C553 Sc 13th
Mindy540 Sc 27th
Greg U540 Sc 14th
Trina538 Sc 28th
Kristen520 Sc 29th
Hope420 Sc 30th
Did Monday
Debra630 Fnd 31st
Laura B630 Fnd 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

98 reviews

Cayla Brantley


4 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

melinda f


3 weeks 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

Dale Auten


a year 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

Lyndsie Williams


3 weeks 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!

Megan McCarthy


3 weeks ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!