DAILY WOD

Wed, Jun 12 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Grace
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
20240612 METCON20240612 POST WOD SKILL20240612 OPTIONAL COMPETE STRENGTH

20240612 METCON


(Time, Rx2, Rx3)
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.

Rx2: 15/20 lb
Rx3: Alternating walking lunges

INTENDED STIMULUS
- Moderate duration workout.
- 10:00-15:00.
- Runs in 1:00 or less.
- Unbroken dumbbell box step-over reps for most rounds.


1st11:57 RxNidia Wed, Jun 12, 2024
2nd12:03 RxMari Wed, Jun 12, 2024
3rd12:30 RxJessica L Wed, Jun 12, 2024
1st11:15 RxJeremy Wed, Jun 12, 2024
2nd11:43 RxChase To Wed, Jun 12, 2024
3rd12:23 RxJackson Wed, Jun 12, 2024

Jeremy11:15 Rx
Chase To11:43 Rx
Nidia11:57 Rx
Mari12:03 Rx
Jackson12:23 Rx
Jessica L12:30 Rx
Thomas C12:53 Rx
Lindsey C13:03 Rx
Marnie13:56 Rx
Jeanne14:43 Rx
Katie E15:22 Rx
Maddie15:48 Rx
Jason17:16 Rx
Kherri17:34 Rx
Row
Tom17:40 Rx
Greg U19:51 Rx
Kelly P13:49 Rx2
Megan M14:15 Rx2
Robbie14:20 Rx2
Dale14:30 Rx2
One 35# db; 24”
Rebecca P14:54 Rx2
Mindy15:01 Rx2
Dana F15:21 Rx2
Jamie16:55 Rx2
Debra17:15 Rx3
Breanna17:45 Rx3
20#
Pam14:31
scaled
Susan14:52
scaled
Ginny14:55
scaled
Alice16:06
scaled
Carson C25:00
ALT. WOD - Kelly Brown
Steven W
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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.

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

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