Daily WOD

Wed, May 22 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
20240522 METCON20240522 OPTIONAL COMPETE STRENGTH20240522 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240522 METCON


(Time, Sc, Fnd)
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 Sc
Andrew2:26 Sc
Megan S2:28 Sc
Lauren S2:28.6 Sc
Debra2:35 Sc
Greg U2:35 Sc
Matias2:40 Sc
Jamie2:46 Sc
Dale2:50 Sc
Ski.600 (2:49, 2:45, 2:47, 2:50, 2:42
Ginny1:45 Fnd
Alice1:56 Fnd
400 m
Susan2:09 Fnd
400 m
Pam2:34 Fnd
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

95 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


2 years 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