DAILY WOD

Tue, Aug 20 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)
20240820 METCON20240820 OPTIONAL COMPETE STRENGTH20240820 OPTIONAL COMPETE SKILL

20240820 METCON


(Time, Rx2, Rx3)
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 Rx2Lindsey 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 Rx2
Cooper T20:42 Rx2
Lindsey C20:45 Rx2
Amberly21:25 Rx2
3 full RX rounds
Cecy21:38 Rx2
Emily G23:05 Rx2
Ian N23:16 Rx2
Tricia23:43 Rx2
Nicole Hu24:06 Rx2
Diane24:13 Rx2
Bud24:21 Rx2
Megan M14:24 Rx3
Alex D16:33 Rx3
box SLS, RX reps
Jocelyn18:42 Rx3
Matias20:09 Rx3
Adam21:21 Rx3
box SLS, JPU, RX reps
Sarah Y21:27 Rx3
Jeanne21:39 Rx3
Alison21:41 Rx3
Shelby B22:12 Rx3
Kelly P24:14 Rx3
banded PU, RX reps
Melissa B24:30 Rx3
Hope28:48 Rx3
box SLS, banded PU, RX reps
Katie E✔️ Rx3
Full reps - banded pu, knee pushups, elevated prom pistols
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Dale Auten


10 months 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

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable