Daily WOD

Tue, Apr 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
20240430 METCON20240430 OPTIONAL COMPETE STRENGTH20240430 OPTIONAL COMPETE ACCESSORY

20240430 METCON


(Time, Sc, Fnd)
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 Sc
Airbike, 40#
Diane15:25 Sc
Kelley16:01 Sc
Cecy16:15 Sc
Elizabeth16:37 Sc
Jamie16:38 Sc
Airbike
Jenn16:38 Sc
Row
Hope16:48 Sc
Jeanne18:17 Sc
Megan M18:30 Sc
Trina19:08 Sc
Row
Clay P19:53 Sc
Kelly S20:54 Sc
Emilie13:50 Fnd
Chelsea16:10 Fnd
800/600/400/200, 10#
Lynda16:36 Fnd
Row 800/600/400/200
Whitney18:25 Fnd
800/600/400/200
Makayla18:33 Fnd
Laura M19:10 Fnd
800/400/200/200, 15#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

melinda f


a week 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

Lyndsie Williams


a week 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!

Megan McCarthy


a week ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year 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

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