Daily WOD

Fri, Jun 14 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240614 METCON20240614 POST WOD SKILL20240614 OPTIONAL COMPETE STAMINA20240614 OPTIONAL COMPETE ACCESSORY

20240614 METCON


(Time, Int, Sc)
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
Jason B14:43 Rx
Adam16:45 Rx
kb
Rebecca P8:01 Int
Kelly P9:11 Int
Jeanne9:22 Int
Tom10:56 Int
Robbie12:56 Int
45# full reps
Trina13:35 Int
Dana F14:17 Int
45# full reps
Steven W16:00 Int
Mindy12:43 Sc
Mixture raw and rx3
Susan13:37 Sc
Debra10:49
scaled
Katie E✔️ Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 months 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

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Lyndsie Williams


4 months 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!

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if