Daily WOD

Mon, Sep 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
240930 METCON240930 OPTIONAL CHAD1000X TRAINING 1240930 OPTIONAL COMPETE ACCESSORY 1

240930 METCON


(Time, Int, Sc)
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 IntMari Mon, Sep 30, 2024
3rd2:11 IntLindsey C Mon, Sep 30, 2024
1st2:59 RxCarson C Mon, Sep 30, 2024
2nd7:05 RxJackson Mon, Sep 30, 2024
3rd1:57 IntCooper T Mon, Sep 30, 2024

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

5.0

98 reviews

Jake Dombrowsky


5 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


5 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Bowling


5 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Lyndsie Williams


5 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!

Caleb Nunley


5 months ago

I’ve been at CrossFit Dahlonega for 18 years now. It’s been a steadfast gym and community for most of my life. New members are welcomed with open arms and quickly become family. Before long you’ll hate to miss the gym for the social aspect