DAILY WOD

Thu, Apr 18 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)

QUARTERFINALS WOD 24.1


(Reps, Rx2, Rx3)
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 Rx2
Kherri139 Rx2
Cecy180 Rx3
Bike/20#
Elizabeth156 Rx3
Bike/35/15
Katie E154 Rx3
55#/35#/20”
Robbie151 Rx3
55#/20#/20'
Harley145 Rx3
65/15
Mindy144 Rx3
Ashleigh143 Rx3
55/15
Zach W142 Rx3
John R138 Rx3
Breanna129 Rx3
65/15
Aubrey126 Rx3
20” box
Lauren S126 Rx3
Dustin126 Rx3
85/40
Kelly S124 Rx3
55# 15#DB
Adam124 Rx3
75/30
Ian N123 Rx3
85/35
Mariah122 Rx3
35/20
Whitney110 Rx3
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

86 reviews

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

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

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

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.