Daily WOD

Tue, Apr 23 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Alex A & Emma L
20240423 METCON20240423 PRE WOD SKILL20240423 OPTIONAL COMPETE STAMINA20240423 OPTIONAL COMPETE ACCESSORY

20240423 METCON


(Time, Int, Sc)
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 Int
Marnie15:34 Int
Dreanna16:08 Int
Cecy17:20 Int
Box push-ups
Adam13:24 Sc
4 rounds
Kherri14:05 Sc
Maddie14:34 Sc
4 rounds, 20”
Kelly S14:46 Sc
4 rounds
Aubrey15:10 Sc
4 rounds, 20 reps
Elizabeth15:50 Sc
20 reps
Whitney15:54 Sc
4 rounds, 20 reps
Harley16:53 Sc
5 rounds, 20 reps
John R17:00 Sc
4 rounds
Katie E17:20 Sc
5 rounds- 20 reps- 16”
Kelly P17:20 Sc
4 rounds
Megan S18:35 Sc
4 rounds
Diane18:45 Sc
20”
Sarah Y19:10 Sc
Zach W22:16 Sc
5 rounds
Dustin14:16
4 rounds, knee, ring rows
Mindy✔️
I did stuff
Jason B✅
MODWOD
Dana F✅
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

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

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

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!