Daily WOD

Tue, Aug 20 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (3 days ago)
20240820 METCON20240820 OPTIONAL COMPETE STRENGTH20240820 OPTIONAL COMPETE SKILL

20240820 METCON


(Time, Sc, Fnd)
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike

Rx2: ankle-wrapped single-leg squats, 15 pull-ups, 20 push-ups
Rx3: reverse lunges, 10 ring rows, 10 push-ups from knees as needed

INTENDED STIMULUS
- 16:00-24:00.
- Keep total time for all three gymnastics movements to 3:00 or less each round.
- Bike in 3:00 or less per round.
- Long moderate-to-high volume bodyweight workout.


1st22:38 RxMari Tue, Aug 20, 2024
2nd28:51 RxOlivia M Tue, Aug 20, 2024
3rd20:45 ScLindsey C Tue, Aug 20, 2024
1st20:38 RxKyle Tue, Aug 20, 2024
2nd20:50 RxThomas C Tue, Aug 20, 2024
3rd26:10 RxChad Tue, Aug 20, 2024

Kyle20:38 Rx
Thomas C20:50 Rx
Mari22:38 Rx
Chad26:10 Rx
Justin U28:04 Rx
Run
Olivia M28:51 Rx
Tom20:25 Sc
Cooper T20:42 Sc
Lindsey C20:45 Sc
Amberly21:25 Sc
3 full RX rounds
Cecy21:38 Sc
Emily G23:05 Sc
Ian N23:16 Sc
Tricia23:43 Sc
Nicole Hu24:06 Sc
Diane24:13 Sc
Bud24:21 Sc
Megan M14:24 Fnd
Alex D16:33 Fnd
box SLS, RX reps
Jocelyn18:42 Fnd
Matias20:09 Fnd
Adam21:21 Fnd
box SLS, JPU, RX reps
Sarah Y21:27 Fnd
Jeanne21:39 Fnd
Alison21:41 Fnd
Shelby B22:12 Fnd
Kelly P24:14 Fnd
banded PU, RX reps
Melissa B24:30 Fnd
Hope28:48 Fnd
box SLS, banded PU, RX reps
Katie E✔️ Fnd
Full reps - banded pu, knee pushups, elevated prom pistols
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Megan McCarthy


2 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!

melinda f


2 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

Cayla Brantley


2 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

Lyndsie Williams


2 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!

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