Daily WOD

Tue, Aug 20 2024

Mon, May 26, 2025 at 8:00am MURPH
20240820 METCON20240820 OPTIONAL COMPETE STRENGTH20240820 OPTIONAL COMPETE SKILL

20240820 METCON


(Time, Int, Sc)
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 IntLindsey 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 Int
Cooper T20:42 Int
Lindsey C20:45 Int
Amberly21:25 Int
3 full RX rounds
Cecy21:38 Int
Emily G23:05 Int
Ian N23:16 Int
Tricia23:43 Int
Nicole Hu24:06 Int
Diane24:13 Int
Bud24:21 Int
Megan M14:24 Sc
Alex D16:33 Sc
box SLS, RX reps
Jocelyn18:42 Sc
Matias20:09 Sc
Adam21:21 Sc
box SLS, JPU, RX reps
Sarah Y21:27 Sc
Jeanne21:39 Sc
Alison21:41 Sc
Shelby B22:12 Sc
Kelly P24:14 Sc
banded PU, RX reps
Melissa B24:30 Sc
Hope28:48 Sc
box SLS, banded PU, RX reps
Katie E✔️ Sc
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

Cayla Brantley


2 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

Lyndsie Williams


2 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!

Megan McCarthy


2 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!

melinda f


2 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

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