Daily WOD

Tue, Jun 18 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Jordan F
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (8 days ago)
20240618 METCON20240618 OPTIONAL COMPETE ACCESSORY

20240618 METCON


(Time, Rx+, Sc, Fnd)
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✅ Sc
Jason✅ Rx
Trina✅ Sc
Lindsey C✅ Fnd
Rx PC/cals; banded PU
Amberly✅ Sc
HUMLBED 105 lbs 9 cals, this was hard.
Kherri✅ Rx+
Elizabeth✅ Sc
Alice✅ Fnd
Diane✅ Sc
Mari✅ Rx
Dustin✅ Sc
Nidia✅ Rx
Cecy✅ Sc
Julia F✅ Fnd
Cooper T✅ Fnd
Harley✅ Fnd
Carson C✅ Rx+
Laura M✅ Fnd
Rx2 but banded PU
MarnieMODWOD
scaled
Jamie✅ Fnd
MODWOD
Jackson✅ Rx+
Jeremy✅ Rx+
Tom✅ Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 weeks 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

Lyndsie Williams


3 weeks 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!

Megan McCarthy


3 weeks ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Cayla Brantley


3 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Dale Auten


a year 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