DAILY WOD

Mon, Sep 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
DIANE on Jan 1, 2026 (12 days ago)
240930 METCON240930 OPTIONAL CHAD1000X TRAINING 1240930 OPTIONAL COMPETE ACCESSORY 1

240930 METCON


(Time, Rx2, Rx3)
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
50' Alternating double-dumbbell front-rack lunges (35/50 lb)
– Rest with the remaining time in the intervals.
– Score is slowest round.

Rx2: 25 double unders, 5 kipping pull-ups, 65/95 lb, 20/35 lb,
Rx3: 25-50 single unders, 5 jumping pull-ups, 10 push press (35/45 lb), walking lunges

INTENDED STIMULUS
- 2:00-3:00 per round.
- Sprint-style effort.
- 2:00-3:00 of rest per set.
- Try to perform each movement unbroken.


1st2:42 RxNidia Mon, Sep 30, 2024
2nd1:50 Rx2Mari Mon, Sep 30, 2024
3rd2:11 Rx2Lindsey C Mon, Sep 30, 2024
1st2:59 RxCarson C Mon, Sep 30, 2024
2nd7:05 RxJackson Mon, Sep 30, 2024
3rd1:57 Rx2Cooper T Mon, Sep 30, 2024

Nidia2:42 Rx
Carson C2:59 Rx
Jackson7:05 Rx
Mari1:50 Rx2
Masters RX: 30dubs/10/75#/20#
Cooper T1:57 Rx2
Lindsey C2:11 Rx2
Dale2:25 Rx2
Bike :30; 5 kpu; 75#; 25#
Jessica T2:25 Rx2
Dustin2:30 Rx2
Chad2:38 Rx2
Nicole Ha2:39 Rx2
Rx2 wt + rxd reps
Kherri2:39 Rx2
Brandon2:54 Rx2
Maddy3:00 Rx2
Olivia M3:11 Rx2
50 DUs, 10 Kipping PUs, 85#BB x2 / 65#BB x3, 35# DBs
Lindsey H3:23 Rx2
50 DUs, 10 Kipping PUs, 75# BB, 30# DBs
Tom3:32 Rx2
115# BB
Laura M4:05 Rx2
4 Rounds
Harley2:00 Rx3
Rx2 except Banded Pull-Ups
Alex D2:09 Rx3
50 SUs, 10 Banded PUs, 55# BB, 15# DBs
Alice2:15 Rx3
Rebecca P2:15 Rx3
50 SUs, 10 Banded PUs, 55# BB, 20# Lunges
Christine2:18 Rx3
Rx reps, SU, banded kip, 65#, 20#dbs
Lynda2:18 Rx3
50 SUs, 10 Banded PUs, 55# BB, 15# DBs
Dana F2:19 Rx3
50 SUs, 5 Kipping Pull-Ups, 55# BB, 15# DBs
Kelly P2:32 Rx3
50 SUs, 10 Banded PUs, 55# BB, 25# DBs
John R2:32 Rx3
Rx2 except 50 SUs
Ginny2:40 Rx3
Susan2:44 Rx3
Diego2:47 Rx3
Breanna2:53 Rx3
50 SUs, 5 Banded PUs, 75# BB, 15 Squats w/ 30# DBs
Katie E2:55 Rx3
50 singles, 35# DBs, 65# PJ, banded PU
Greg U3:04 Rx3
RX 2 reps/weight 50 Singles
Kelly S3:43 Rx3
65#/20# jumping pups Rx reps
Steven W5:00 Rx3
Adam2:53
scaled
Caleb Nu3:00
Only 3 rounds- leg cramps
Justin T4:05
Rx 3rds
Justin U✔️
scaled
Elizabethmod wod
scaled
Kristen??
Rx2 reps/jumping
AnikiGood time! Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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.

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