Daily WOD

Tue, Jul 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Denisha
20240730 METCON20240730 OPTIONAL COMPETE STRENGTH20240730 POST WOD SKILL20240730 OPTIONAL COMPETE ACCESSORY

20240730 METCON


(Reps, Int, Sc)
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.

Rx2: 20/35 lb, 105/155 lb
Rx3: Unweighted (12/20 in), 65/95 lb

INTENDED STIMULUS
- :30 or more of plank holds each minute.
- 12-20 dumbbell box step-ups each minute without putting the dumbbells down.
- 10-20 deadlifts each minute in sets of 3 or more.
- Use the last :05-:10 of each minute to transition to the next station.


1st142 RxMari Tue, Jul 30, 2024
2nd126 RxMarnie Tue, Jul 30, 2024
3rd110 RxLindsey C Tue, Jul 30, 2024
1st117 RxJeremy Tue, Jul 30, 2024
2nd114 RxThomas C Tue, Jul 30, 2024
Justin U Tue, Jul 30, 2024
3rd95 RxTom Tue, Jul 30, 2024

Mari142 Rx
Marnie126 Rx
Jeremy117 Rx
Justin U114 Rx
Thomas C114 Rx
Lindsey C110 Rx
Jules98 Rx
Amberly95 Rx
Tom95 Rx
Jason B85 Rx
Nidia165 Int
Cecy165 Int
Sarah Y143 Int
Jessica T135 Int
Kelly P126 Int
Diane124 Int
Eddie124 Int
Jeanne122 Int
Elizabeth120 Int
Cooper T112 Int
#155 and #50 db
Megan M109 Int
Trina100 Int
Kelly S99 Int
Chad98 Int
Jenn88 Int
#135 deadlifts
Laura M78 Int
#155 and #25
Alex D74 Int
Debra145 Sc
10# - sit ups
Jennifer100 Sc
Jacob L82 Sc
#24 inch
Katie E✔️ Rx
Nicole Hu✔️ Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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!