Daily WOD

Thu, Jun 20 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

20240620


(Time, Int, Sc)
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

Rx2: Knee to Chest, 26/35
Rx3: 12-9-6-3 reps, Knee raises, single DB (10/15), burpees

INTENDED STIMULUS
Record two separate times, then add them together for total time.
Each couplet in 5:00-8:00.
Toes-to-bars in sets of 3 reps or more.
Lunges in sets of 6 or more.
First row in 1:00 or less.
Burpees in 1:00 or less.


1st14:15 RxKherri Thu, Jun 20, 2024
2nd14:33 RxMari Thu, Jun 20, 2024
3rd14:16 IntDiane Thu, Jun 20, 2024
1st9:49 RxJeremy Thu, Jun 20, 2024
2nd10:42 RxChase To Thu, Jun 20, 2024
3rd11:55 RxThomas C Thu, Jun 20, 2024

Jeremy9:49 Rx
Chase To10:42 Rx
Ski erg sun for rower. 1:1 cals
Thomas C11:55 Rx
Kherri14:15 Rx
Mari14:33 Rx
Andrew11:49 Int
Justin U12:51 Int
Dale13:30 Int
4:50 +. 8:40. Knee raises, 25#, ski, burp step over rower
Diane14:16 Int
15 lb
Jason B15:31 Int
Nidia15:31 Int
Everything Rx, except KB
Scott P16:58 Int
Adam18:49 Int
K2C
Amberly21:33 Int
Toes to bar. 10:57+10:33
Elizabeth14:05 Sc
Raises,#15DB. Burpee skip over. Rx reps
Dustin14:20 Sc
30#, K2C
Kelly S16:01 Sc
Full reps!
Mariah16:17 Sc
20#, everything else Rx/Rx2
Cecy17:01 Sc
15#, everything else Rx!
Dana F18:38 Sc
15#, STRAIGHT THROUGH!
Laura M19:30 Sc
T2B/15#. Step over rower 15/12/9/6/3
Hope19:31 Sc
Katie E✔️
KR, 20#
Trina✔️
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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

Megan McCarthy


3 months 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!

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

Lyndsie Williams


3 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!

Cayla Brantley


3 months 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