DAILY WOD

Wed, May 22 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240522 METCON20240522 OPTIONAL COMPETE STRENGTH20240522 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240522 METCON


(Time, Rx2, Rx3)
5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.

Rx2: 500/600m
Rx3: 300/450m

INTENDED STIMULUS
Rowing sprint workout.
Complete each row in less than 3:00.
Maintain a fast pace across all sets.


1st2:17 RxNidia Wed, May 22, 2024
2nd2:27 RxMaddy Wed, May 22, 2024
3rd2:30 RxJeanne Wed, May 22, 2024
1st2:43 RxJackson Wed, May 22, 2024
Thomas C Wed, May 22, 2024
2nd2:48 RxJustin T Wed, May 22, 2024
3rd2:49 RxJason Wed, May 22, 2024

Nidia2:17 Rx
Maddy2:27 Rx
Jeanne2:30 Rx
Kherri2:33.2 Rx
Chelsea2:34 Rx
Mari2:37 Rx
Jessica L2:38 Rx
Dana F2:39.8 Rx
Thomas C2:43 Rx
Marnie2:43 Rx
Jackson2:43 Rx
Mindy2:44 Rx
Christine2:44 Rx
Justin T2:48 Rx
Jason2:49 Rx
Cecy2:50 Rx
Bike 1500 m
Aubrey2:50 Rx
Robbie2:51 Rx
Tom2:53.1 Rx
Alison2:56 Rx
Matt Br2:57 Rx
Trina2:58 Rx
Erika R3:13 Rx
Ian N3:21 Rx
Elizabeth2:18 Rx2
Andrew2:26 Rx2
Megan S2:28 Rx2
Lauren S2:28.6 Rx2
Debra2:35 Rx2
Greg U2:35 Rx2
Matias2:40 Rx2
Jamie2:46 Rx2
Dale2:50 Rx2
Ski.600 (2:49, 2:45, 2:47, 2:50, 2:42
Ginny1:45 Rx3
Alice1:56 Rx3
400 m
Susan2:09 Rx3
400 m
Pam2:34 Rx3
Katie E✔️ Rx
JeremyN/A
scaled
Lindsey CAlt WOD
Scaled
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

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

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