DAILY WOD

Tue, May 7 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
20240507 METCON20240507 POST WOD SKILL20240507 OPTIONAL COMPETE STRENGTH20240507 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240507 METCON


(Time, Rx2, Rx3)
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 Rx2
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 :) Rx3
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

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

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