DAILY WOD

Tue, Apr 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240430 METCON20240430 OPTIONAL COMPETE STRENGTH20240430 OPTIONAL COMPETE ACCESSORY

20240430 METCON


(Time, Rx2, Rx3)
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.

Rx2: 20/35
Rx3: 400/400/200/200m, 24/12/6 reps, 10/15#

INTENDED STIMULUS
- 10:00-15:00.
- Complete the set of 36 lunges in no more than 2:00.
- 800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.


1st14:51 RxJessica L Tue, Apr 30, 2024
2nd16:03 RxOlivia M Tue, Apr 30, 2024
3rd16:23 RxKatie E Tue, Apr 30, 2024
1st14:03 RxJeremy Tue, Apr 30, 2024
2nd14:43 RxCarson C Tue, Apr 30, 2024
3rd16:10 RxThomas C Tue, Apr 30, 2024

Jeremy14:03 Rx
Airbike
Carson C14:43 Rx
Jessica L14:51 Rx
Row
Olivia M16:03 Rx
Thomas C16:10 Rx
Echo Bike, no music, no fan, (1) 50# DB (1) 55# KB
Katie E16:23 Rx
Row
Justin T17:43 Rx
Airbike
Lindsey C18:13 Rx
Nidia18:35 Rx
Kherri19:37 Rx
Jackson19:44 Rx
Marnie20:00 Rx
Cooper T14:52 Rx2
Airbike, 40#
Diane15:25 Rx2
Kelley16:01 Rx2
Cecy16:15 Rx2
Elizabeth16:37 Rx2
Jamie16:38 Rx2
Airbike
Jenn16:38 Rx2
Row
Hope16:48 Rx2
Jeanne18:17 Rx2
Megan M18:30 Rx2
Trina19:08 Rx2
Row
Clay P19:53 Rx2
Kelly S20:54 Rx2
Emilie13:50 Rx3
Chelsea16:10 Rx3
800/600/400/200, 10#
Lynda16:36 Rx3
Row 800/600/400/200
Whitney18:25 Rx3
800/600/400/200
Makayla18:33 Rx3
Laura M19:10 Rx3
800/400/200/200, 15#
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

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.

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

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

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