Daily WOD

Thu, Apr 18 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

QUARTERFINALS WOD 24.1


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

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

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

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

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

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!