DAILY WOD

Tue, Jun 18 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Jordan F
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
20240618 METCON20240618 OPTIONAL COMPETE ACCESSORY

20240618 METCON


(Time, Rx+, Rx2, Rx3)
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals air bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

Rx+: Add 10-15 lbs to the power clean every 2 rounds, add 1 calorie to the Echo bike every 2 rounds.
Rx2: 75/115, 7/10 cals, 3/6/9
Rx3: 35/45, 5/7 cals, 3 ring rows/6 push-ups from knees/9 air squats

INTENDED STIMULUS
- Unbroken power cleans.
- Air bike calories in :15-:50.
- Strict pull-ups and push-ups in 2 sets or less.
- Scale as needed to complete 1 full round of work in minute 3.
- Advanced athletes can consider increasing the clean load and bike volume every other round as the workout progresses.



Justin U✅ Rx2
Jason✅ Rx
Trina✅ Rx2
Lindsey C✅ Rx3
Rx PC/cals; banded PU
Amberly✅ Rx2
HUMLBED 105 lbs 9 cals, this was hard.
Kherri✅ Rx+
Elizabeth✅ Rx2
Alice✅ Rx3
Diane✅ Rx2
Mari✅ Rx
Dustin✅ Rx2
Nidia✅ Rx
Cecy✅ Rx2
Julia F✅ Rx3
Cooper T✅ Rx3
Harley✅ Rx3
Carson C✅ Rx+
Laura M✅ Rx3
Rx2 but banded PU
MarnieMODWOD
scaled
Jamie✅ Rx3
MODWOD
Jackson✅ Rx+
Jeremy✅ Rx+
Tom✅ Rx3
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

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

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

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