Daily WOD

Tue, May 7 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
20240507 METCON20240507 POST WOD SKILL20240507 OPTIONAL COMPETE STRENGTH20240507 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240507 METCON


(Time, Sc, Fnd)
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.

Rx2: 600m run
Rx3: 400m run

INTENDED STIMULUS
Each run in 2:30-4:00.
Less rest than work for most athletes.
Score is the total time to complete all 4 rounds.


1st24:57 RxJulia F Tue, May 7, 2024
2nd25:02 RxJessica L Tue, May 7, 2024
3rd26:04 RxKelly P Tue, May 7, 2024
Elizabeth Tue, May 7, 2024
1st22:00 RxCarson C Tue, May 7, 2024
2nd24:07 RxJackson Tue, May 7, 2024
3rd24:46 RxCaleb Nu Tue, May 7, 2024

Carson C22:00 Rx
Jackson24:07 Rx
Caleb Nu24:46 Rx
Julia F24:57 Rx
Jessica L25:02 Rx
Elizabeth26:04 Rx
Kelly P26:04 Rx
Justin T26:05 Rx
60 c bike
Kherri26:24 Rx
Chelsea26:30 Rx
Megan M26:54 Rx
Cecy27:08 Rx
Dana F27:14 Rx
Marnie27:19 Rx
Tom27:21 Rx
Jeanne27:30 Rx
Robbie27:46 Rx
Rebecca P28:00 Rx
Thomas C28:00 Rx
Watch died right before last 800m. Started last 800m at 23:00, so I’m guesstimating.
Jason28:36 Rx
Kelly S29:17 Rx
Laura M31:04 Rx
5:20/5:22/9:08/9:34
Mari32:41 Rx
Ian N32:41 Rx
Lindsey C24:48 Sc
38 cal echo bike = 800m run
Trina25:03
Row!
Katie EDid it. Rx
Nidia✔️ Rx
Did it with 2 kids, so it got done, but interrupted 😅
Aidanwalked :) Fnd
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

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!

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!

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