DAILY WOD

Wed, Jun 5 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Kori
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
20240605 METCON20240605 POST WOD STRENGTH20240605 OPTIONAL COMPETE SKILL

20240605 METCON


(Time, Rx2, Rx3)
For time:
800/1,000-meter row
– Rest 4:00
600/750-meter row
– Rest 3:00
400/500-meter row
– Rest 2:00
200/250-meter row

Rx2: 400/500, 300/400, 200/300, 100/200

NOTES
- Rowing intervals that decrease in length across the workout.
- Perform 800/1,000 meters in 4:00 or less.
- Plenty of rest to promote recovery and allow you to push the pace during each interval.


1st16:57 RxLindsey C Wed, Jun 5, 2024
2nd17:02 RxMarnie Wed, Jun 5, 2024
3rd17:15 RxNidia Wed, Jun 5, 2024
1st16:15 RxAdam Wed, Jun 5, 2024
2nd17:19 RxJeremy Wed, Jun 5, 2024
3rd17:20 RxJustin T Wed, Jun 5, 2024

Adam16:15 Rx
bike
Lindsey C16:57 Rx
Bike
Marnie17:02 Rx
Nidia17:15 Rx
ERG
Cecy17:19 Rx
Jeremy17:19 Rx
Justin T17:20 Rx
bike
Jason17:31 Rx
Kherri17:31 Rx
Jackson17:33 Rx
Jeanne17:34 Rx
Dana F17:35 Rx
Rebecca P17:38 Rx
John R17:40 Rx
Breanna17:49 Rx
Thomas C17:51 Rx
Mindy18:00 Rx
Christine18:02 Rx
Laura M18:05 Rx
Kristen18:15 Rx
Caleb Nu18:20 Rx
Carson C18:24 Rx
Ski
Robbie18:30 Rx
Alice19:00 Rx
Dustin19:18 Rx
Airbike/Row
Greg U19:21 Rx
Trina19:42 Rx
Dale19:43 Rx
Ski-erg4:51; 3:29; 1:45; :39
Justin U20:21 Rx
Susan13:55 Rx2
Pamyesterday's wod
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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

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