Daily WOD

Fri, Apr 12 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240412 METCON20240412 OPTIONAL COMPETE STRENGTH20240412 OPTIONAL COMPETE PRACTICE

20240412 METCON


(Time, Int, Sc)
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

Rx2: 75/115, plank hold as much of run time as possible
Rx3: 12 power cleans (35/45); 200m run; plank hold as much of run time as possible

INTENDED STIMULUS
- 16:00-20:00.
-Power clean load that allows for 5-7 reps without rest.
- Complete the 400-meter run in less than 2:00.
- Complete the plank in under 3:00.
- Perform a plank from hands and toes or elbows and toes.


1st19:30 RxNidia Fri, Apr 12, 2024
2nd22:10 RxKherri Fri, Apr 12, 2024
3rd16:10 IntJulia F Fri, Apr 12, 2024
1st17:38 RxJeremy Fri, Apr 12, 2024
2nd18:20 RxCarson C Fri, Apr 12, 2024
3rd19:23 RxJackson Fri, Apr 12, 2024

Jeremy17:38 Rx
Carson C18:20 Rx
Jackson19:23 Rx
Nidia19:30 Rx
Ben S22:10 Rx
Kherri22:10 Rx
Thomas C24:15 Rx
Justin T14:08 Int
Jason B16:00 Int
Julia F16:10 Int
HPC
Robbie17:10 Int
Cooper T17:17 Int
HPC
Nicole Ha19:02 Int
85#
Lindsey C19:12 Int
Katie E20:15 Int
Blake P21:00 Int
Marnie21:15 Int
95#
Dale21:30 Int
Harley21:51 Int
Kelley22:00 Int
Eddie22:16 Int
Kelly S23:35 Int
Chelsea25:16 Int
Debra10:00 Sc
Jemma12:37 Sc
Megan S13:10 Sc
Pam17:00 Sc
45/ful1 reps/200
Ginny17:10 Sc
Jeanne18:45 Sc
65# full reps 400m
Mindy19:05 Sc
21 Hang Clean 45# 300m run
Elizabeth19:15 Sc
55full reps 400m
Christine19:32 Sc
55#/full reps
Sarah Y20:15 Sc
55/full reps
Adam20:30 Sc
95/full reps
Whitney21:10 Sc
21 reps, 400m
Breanna21:57 Sc
75#
Bob C22:01 Sc
95/full reps
Diane23:00 Sc
65 for 15/400m
Mariah23:30 Sc
65full reps
Molly24:24 Sc
Laura M22:00. 85lbs, 400/200 m 2 & 3 rnd
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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!

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

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

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

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