Daily WOD

Thu, Apr 18 2024

Mon, May 26, 2025 at 8:00am MURPH

QUARTERFINALS WOD 24.1


(Reps, Sc, Fnd)
4 Rounds for Max Reps:
- 1 minute of snatches (85/135 lb)
- 1 minute of rowing for calories
- 1 minute of dumbbell box step-ups (35/50 lb) (20/20”)
- 1 minute of rest

Rx2: 75/115; 20/35
Rx3: 35/45; 10/15; 12/20”

INTENDED STIMULUS:
- 100-250 reps or more.
- Fight for one more rep in each minute; every rep makes a huge difference.
- Aim for 10 or more reps of each exercise in each interval.
- Snatch loading should allow for at least 5 touch-and-go reps at a time.
- Hold onto the dumbbells for the full minute.
- If you are not signed for the - Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute.


1st160 RxNidia Thu, Apr 18, 2024
2nd130 RxMari Thu, Apr 18, 2024
3rd118 RxOlivia M Thu, Apr 18, 2024
1st162 RxThomas C Thu, Apr 18, 2024
2nd160 RxJeremy Thu, Apr 18, 2024
3rd140 RxCaleb Nu Thu, Apr 18, 2024

Thomas C162 Rx
Jeremy160 Rx
Nidia160 Rx
Caleb Nu140 Rx
Carson C133 Rx
Mari130 Rx
Andrew123 Rx
Olivia M118 Rx
Marnie143 Sc
Kherri139 Sc
Cecy180 Fnd
Bike/20#
Elizabeth156 Fnd
Bike/35/15
Katie E154 Fnd
55#/35#/20”
Robbie151 Fnd
55#/20#/20'
Harley145 Fnd
65/15
Mindy144 Fnd
Ashleigh143 Fnd
55/15
Zach W142 Fnd
John R138 Fnd
Breanna129 Fnd
65/15
Aubrey126 Fnd
20” box
Lauren S126 Fnd
Dustin126 Fnd
85/40
Kelly S124 Fnd
55# 15#DB
Adam124 Fnd
75/30
Ian N123 Fnd
85/35
Mariah122 Fnd
35/20
Whitney110 Fnd
Bike/35/15
Trina125 55# 16” box 20#db
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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!

Cayla Brantley


3 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