Daily WOD

Tue, Oct 1 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
NANCY241001 OPTIONAL COMPETE STRENGTH 1241001 OPTIONAL COMPETE ACCESSORY 1MEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

NANCY


(Time, Int, Sc, Girls (G-N))
5 rounds for time:
400-meter run
15 overhead squats (65/95 lb)

Rx2: (55/75 lb)

Rx3: 200-meter run;
10 overhead squats (35/45 lb)

Intended Stimulus:
-10:00-18:00; 12:00-16:00 for most athletes.
-Light overhead squat loading for sets of 5+ and no missed reps.
-Fast but consistent pace on the runs.
-Classic CrossFit + CAP Benchmark; retest from 250303.

Planned: Mon,Jul21,2025 Mon,Mar3,2025 Tue,Oct1,2024 Wed,Apr7,2021
TodayAll Time

Jay13:09 Rx 2nd
Jeremy13:33 Rx 3rd
Nidia15:03 Rx 3rd
Chase To15:40 Rx
Justin U15:44 Rx
Mari15:48 Rx 4th
Kyle16:27 Rx 8th
Caleb Nu16:39 Rx 9th
Jackson17:01 Rx 10th
Thomas C17:25 Rx 12th
Jessica T17:31 Rx
1200m airbike
Olivia M17:52 Rx 9th
🤢. All 400m sub 2:10, all OH Squats 10/5.
Chad18:06 Rx
Julia F18:35 Rx 11th
Justin T19:04 Rx 13th
Bike
Harley21:00 Rx 14th
Cooper T15:31 Int
Back squats (95#)
Kori16:26 Int 16th
Ian N18:14 Int 24th
Jaden18:40 Int
1,250m Bike
Tom19:30 Int
Andrew12:00 Sc 28th
Carmen15:48 Sc 37th
Olivia B16:24 Sc 39th
Dana F17:03 Sc 41st
5 Rds
Rebecca P17:26 Sc
5 Rds
Liv17:50 Sc 44th
5 Rds: 400m, 50#
Kelly P17:56 Sc
5 Rds: 400m, 35# BB
Jenny18:13 Sc 48th
5 Rds: 400m x1, 300m x4, 35# BB
Kelly S18:18 Sc 49th
5 Rds: 300m, 35#
Lindsey C19:21 Sc
55# for 2/45# for 3
Sarah Y20:33 Sc 50th
400mrun, 45#
Laura M21:00 Sc
Rd. 1: Rx; Rds. 2-5: 300m, 55# BB
Katie E21:24 Sc
400m, 65# for 3, 35#/2
Dustin15:02 36th
5 Rds: 400m, 75# Front Squats
Adam15:40
1200m Air bike, 65#
John R18:30
65# BB; Front Squats
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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!