DAILY WOD

Fri, Aug 23 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
20240823 METCON20240823 POST-WOD SKILL20240823 OPTIONAL COMPETE STRENGTH20240823 OPTIONAL COMPETE STAMINA

20240823 METCON


(Time, Rx2, Rx3)
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

Rx2: 20 Russian KB swings, 75 double unders
Rx3: 20 Russian KB swings (26/35 lb), 150 single unders

Intended Stimulus
- 6:00-9:00.
- Russian swings in 1:00-1:30 and 3 sets or less each round.
- Double-unders in 1:30-3:00 each round.
- Advanced athletes can increase kettlebell load if desired.


1st6:36 RxMari Fri, Aug 23, 2024
2nd7:42 RxNidia Fri, Aug 23, 2024
3rd8:50 RxTricia Fri, Aug 23, 2024
1st5:49 RxJay Fri, Aug 23, 2024
2nd5:58 RxThomas C Fri, Aug 23, 2024
3rd9:41 RxIan N Fri, Aug 23, 2024

Jay5:49 Rx
#70 kb
Thomas C5:58 Rx
1st set of 150 DU UNBROKEN! PR!
Mari6:36 Rx
Nidia7:42 Rx
Tricia8:50 Rx
Harley9:06 Rx
Ian N9:41 Rx
Amberly9:48 Rx
Jason10:35 Rx
Dana F12:06 Rx
Blake P4:23 Rx2
Erika R5:02 Rx2
Cooper T6:19 Rx2
Olivia B6:39 Rx2
Diego7:00 Rx2
Hope8:52 Rx2
Kyle11:19 Rx2
Steven W12:01 Rx2
30# singles
Megan M5:14 Rx3
Elizabeth5:14 Rx3
Dale5:24 Rx3
53# 150 singles
Julia F5:36 Rx3
Emily G5:40 Rx3
Kelly S5:41 Rx3
Jeanne5:52 Rx3
44# kb;full reps;singles
Susan5:52 Rx3
Pam6:44 Rx3
Maddie6:48 Rx3
Adam6:50 Rx3
Aniki7:00 Rx3
Jenny7:01 Rx3
30#, full reps, singles
Laura M7:03 Rx3
35 kb/ singles full reps
Ginny7:30 Rx3
Scott P7:32 Rx3
53#/Singles/full reps
Kristen7:37 Rx3
Eddie7:49 Rx3
Bob C8:03 Rx3
53#/Singles/full reps
Greg U9:02 Rx3
53#kb/30reps
Emilie10:22 Rx3
Debra5:15
singles 15#
Chad5:40
singles 53#
Maddy5:57
Singles 35#
Sarah Y6:03
Singles/DU attempts 35#
Katie E6:06
53#, singles
Nicole Hu6:25
Singles 22#
Julie7:10
Singles 18#
Justin U8:00
225 singles/ RX weight
Jessica T9:01
scaled
Trina9:06
Sub :90 bike/ RX weight
Bud??
scaled
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.

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

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

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