DAILY WOD

Tue, Apr 23 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Emma L
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
20240423 METCON20240423 PRE WOD SKILL20240423 OPTIONAL COMPETE STAMINA20240423 OPTIONAL COMPETE ACCESSORY

20240423 METCON


(Time, Rx2, Rx3)
5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups

Rx2: 4 rounds & scale to 15 pull-ups
Rx3: 3-4 rounds: 15 box jump-overs (12/20 in), 15 hand-elevated push-ups, 15 ring rows

INTENDED STIMULUS
- 10:00-15:00.
- Box jump-overs in under 1:30.
- Athletes should step down from the box.
- Push-ups in under 1:30 and 4 sets or fewer.
- Pull-ups in under 1:30 and 4 sets or fewer.


1st16:54 RxNidia Tue, Apr 23, 2024
2nd17:53 RxNicole Ha Tue, Apr 23, 2024
3rd18:40 RxOlivia M Tue, Apr 23, 2024
1st14:18 RxCarson C Tue, Apr 23, 2024
2nd16:27 RxCaleb Nu Tue, Apr 23, 2024
3rd17:20 RxThomas C Tue, Apr 23, 2024

Carson C14:18 Rx
Caleb Nu16:27 Rx
Nidia16:54 Rx
Thomas C17:20 Rx
Nicole Ha17:53 Rx
Olivia M18:40 Rx
Hope15:30 Rx2
Marnie15:34 Rx2
Dreanna16:08 Rx2
Cecy17:20 Rx2
Box push-ups
Adam13:24 Rx3
4 rounds
Kherri14:05 Rx3
Maddie14:34 Rx3
4 rounds, 20”
Kelly S14:46 Rx3
4 rounds
Aubrey15:10 Rx3
4 rounds, 20 reps
Elizabeth15:50 Rx3
20 reps
Whitney15:54 Rx3
4 rounds, 20 reps
Harley16:53 Rx3
5 rounds, 20 reps
John R17:00 Rx3
4 rounds
Katie E17:20 Rx3
5 rounds- 20 reps- 16”
Kelly P17:20 Rx3
4 rounds
Megan S18:35 Rx3
4 rounds
Diane18:45 Rx3
20”
Sarah Y19:10 Rx3
Zach W22:16 Rx3
5 rounds
Dustin14:16
4 rounds, knee, ring rows
Mindy✔️
I did stuff
Jason✅
MODWOD
Dana F✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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.

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