DAILY WOD

Wed, Apr 3 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240403 METCON20240403 POST-WOD STRENGTH20240403 OPTIONAL COMPETE CONDITIONING20240403 OPTIONAL COMPETE SKILL

20240403 METCON


(Rounds, Rx2, Rx3)
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups

Rx2: 16/20; 2 abmats
Rx3: 12/16; DB strict press

INTENDED STIMULUS
- Progress into the round of 14; advanced athletes into the round of 18.
- 15+ box jumps/minute pace.
- Handstand push-ups in 2 sets for most rounds.
- Complimentary movement functions to allow for greater intensity.


1st15+8 RxRobbie Wed, Apr 3, 2024
2nd14+8 RxNidia Wed, Apr 3, 2024
3rd14+7 RxMari Wed, Apr 3, 2024
1st16+18 RxCaleb Nu Wed, Apr 3, 2024
2nd14+31 RxCarson C Wed, Apr 3, 2024
3rd14+24 RxJackson Wed, Apr 3, 2024

Caleb Nu16+18 Rx
Robbie15+8 Rx
Carson C14+31 Rx
Jackson14+24 Rx
Jeremy14+17 Rx
Nidia14+8 Rx
Mari14+7 Rx
Andrew12+12 Rx
Kelley10+17 Rx
Cecy16+11 Rx2
SP
Dana F16+8 Rx2
Julia F16+5 Rx2
Alison16 Rx2
SP
Ian N14+21 Rx2
Zach W14+20 Rx2
SP
Kristen14+16 Rx2
Clay P14+16 Rx2
SP
Greg U14+15 Rx2
Adam14+7 Rx2
SP
Katie E14+6 Rx2
Matias14 Rx2
Jeanne12+26 Rx2
SP
Kelly S12+25 Rx2
SP
Trina12+24 Rx2
Maddy12+14 Rx2
Diane12+11 Rx2
Olivia M12+8 Rx2
Cooper T12 Rx2
Nick Ga10+19 Rx2
Debra22+20 Rx3
scaled
Dale16+6 Rx3
20” jump; pike
Elizabeth16+5 Rx3
16”box and #15PP
Harley16+3 Rx3
20”, Box pike
Marnie16 Rx3
20”, box pike
Eliana14+23 Rx3
20”
Laura M14+13 Rx3
20”, Box pike
Tom14+4 Rx3
24”, Box pike
Jamie14+4 Rx3
24” stepups, box push-ups
Pam14 Rx3
Ginny14 Rx3
Carlie12+12 Rx3
20”, box pike
Breanna12+2 Rx3
16”
Connie12 Rx3
Whitney10 Rx3
20”, knee push-ups
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

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

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.

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