DAILY WOD

Fri, Jun 14 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
20240614 METCON20240614 POST WOD SKILL20240614 OPTIONAL COMPETE STAMINA20240614 OPTIONAL COMPETE ACCESSORY

20240614 METCON


(Time, Rx2, Rx3)
For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

Rx2: 20 SDLHP, :45 plank holds, 20 lateral burpees over bar
Rx3: 15 SDLHP, :30 plank holds, 15 lateral burpees over bar

INTENDED STIMULUS
- Moderate duration effort.
- 8:00-15:00.
- 10 or more unbroken sumo deadlift high pull reps at a time for most athletes and 6 or more for beginner athletes.
- Accumulate plank holds in 2:00 or less.
- Burpees in 3:00 or less.


1st11:06 RxKherri Fri, Jun 14, 2024
2nd11:15 RxMarnie Fri, Jun 14, 2024
3rd13:35 RxAmberly Fri, Jun 14, 2024
1st9:13 RxJeremy Fri, Jun 14, 2024
2nd10:13 RxThomas C Fri, Jun 14, 2024
3rd11:06 RxDale Fri, Jun 14, 2024

Jeremy9:13 Rx
Thomas C10:13 Rx
Dale11:06 Rx
Kherri11:06 Rx
Marnie11:15 Rx
Jackson11:33 Rx
Justin U13:22 Rx
Amberly13:35 Rx
Jason14:43 Rx
Adam16:45 Rx
kb
Rebecca P8:01 Rx2
Kelly P9:11 Rx2
Jeanne9:22 Rx2
Tom10:56 Rx2
Robbie12:56 Rx2
45# full reps
Trina13:35 Rx2
Dana F14:17 Rx2
45# full reps
Steven W16:00 Rx2
Mindy12:43 Rx3
Mixture raw and rx3
Susan13:37 Rx3
Debra10:49
scaled
Katie E✔️ Rx
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

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.

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