Daily WOD

Wed, Apr 3 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (20 days ago)
20240403 METCON20240403 POST-WOD STRENGTH20240403 OPTIONAL COMPETE CONDITIONING20240403 OPTIONAL COMPETE SKILL

20240403 METCON


(Rounds, Sc, Fnd)
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 Sc
SP
Dana F16+8 Sc
Julia F16+5 Sc
Alison16 Sc
SP
Ian N14+21 Sc
Zach W14+20 Sc
SP
Kristen14+16 Sc
Clay P14+16 Sc
SP
Greg U14+15 Sc
Adam14+7 Sc
SP
Katie E14+6 Sc
Matias14 Sc
Jeanne12+26 Sc
SP
Kelly S12+25 Sc
SP
Trina12+24 Sc
Maddy12+14 Sc
Diane12+11 Sc
Olivia M12+8 Sc
Cooper T12 Sc
Nick Ga10+19 Sc
Debra22+20 Fnd
scaled
Dale16+6 Fnd
20” jump; pike
Elizabeth16+5 Fnd
16”box and #15PP
Harley16+3 Fnd
20”, Box pike
Marnie16 Fnd
20”, box pike
Eliana14+23 Fnd
20”
Laura M14+13 Fnd
20”, Box pike
Tom14+4 Fnd
24”, Box pike
Jamie14+4 Fnd
24” stepups, box push-ups
Pam14 Fnd
Ginny14 Fnd
Carlie12+12 Fnd
20”, box pike
Breanna12+2 Fnd
16”
Connie12 Fnd
Whitney10 Fnd
20”, knee push-ups
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

92 reviews

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.

Katie Epperson


2 years ago

Family. Community. If you want a place to workout where you get attentive and knowledgeable coaching, and suffocated with encouragement and support, CrossFit Dahlonega is the place for you! I’ve worked out at CFD for 7 years and I have zero pla

Dale Auten


12 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


a year 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

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