Daily WOD

Tue, Sep 10 2024

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Kherri(6)
STRATEGY IS FOR SQUARES20240910 OPTIONAL COMPETE STRENGTH20240910 OPTIONAL COMPETE STRENGTH 2

STRATEGY IS FOR SQUARES


(Reps, Int, Sc)
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

Rx2: toes-to-hips
Rx3: knee raises

INTENDED STIMULUS
- Sprint workout.
- Score is the total combined number of calories and toes-to-bars.
- Aim for 10-20+ row calories per interval.
10-20 toes-to-bar reps per interval. Adjust movement complexity as needed to achieve sets of 3 or more at a time.


1st217 RxNidia Tue, Sep 10, 2024
2nd160 RxOlivia M Tue, Sep 10, 2024
3rd136 RxEmily G Tue, Sep 10, 2024
1st201 RxThomas C Tue, Sep 10, 2024
2nd180 RxChase To Tue, Sep 10, 2024
3rd157 RxJustin U Tue, Sep 10, 2024

Nidia217 Rx
Thomas C201 Rx
Chase To180 Rx
ski, T2R
Olivia M160 Rx
Justin U157 Rx
Chad147 Rx
Brandon141 Rx
Emily G136 Rx
Dustin125 Rx
Mindy119 Rx
Amberly117 Rx
That sucked
Laura M105 Rx
Bike / toe 2 rings
Tom201 Int
Zach W194 Int
Jaden184 Int
bike
John R180 Int
bike
Cooper T174 Int
Cecy170 Int
Kelly S155 Int
Lindsey C150 Int
Mariah143 Int
Harley139 Int
ski
Shelby B130 Int
Hope124 Int
bike
Jessica T123 Int
Alex D120 Int
Kelly P118 Int
some T2B!!!!!
Rebecca P107 Int
some T2B!!!!
Aidan200 Sc
sit ups
Maddy179 Sc
Dana F160 Sc
v-ups
Katie E157 Sc
Plus a bonus round bc Adam was a brat.
Adam148 Sc
Bike
Trina126 Sc
Sarah War125 Sc
Debra137
scaled
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