DAILY WOD

Tue, Oct 1 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
DIANE on Jan 1, 2026 (11 days ago)
NANCY241001 OPTIONAL COMPETE STRENGTH 1241001 OPTIONAL COMPETE ACCESSORY 1MEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

NANCY


(Time, Rx2, Rx3, 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 1st
Jeremy13:33 Rx 2nd
Nidia15:03 Rx 3rd
Chase To15:40 Rx 6th
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 Rx2
Back squats (95#)
Kori16:26 Rx2 16th
Ian N18:14 Rx2 24th
Jaden18:40 Rx2
1,250m Bike
Tom19:30 Rx2
Andrew12:00 Rx3 28th
Carmen15:48 Rx3 37th
Olivia B16:24 Rx3 39th
Dana F17:03 Rx3 41st
5 Rds
Rebecca P17:26 Rx3
5 Rds
Liv17:50 Rx3 44th
5 Rds: 400m, 50#
Kelly P17:56 Rx3
5 Rds: 400m, 35# BB
Jenny18:13 Rx3 48th
5 Rds: 400m x1, 300m x4, 35# BB
Kelly S18:18 Rx3 49th
5 Rds: 300m, 35#
Lindsey C19:21 Rx3
55# for 2/45# for 3
Sarah Y20:33 Rx3 50th
400mrun, 45#
Laura M21:00 Rx3
Rd. 1: Rx; Rds. 2-5: 300m, 55# BB
Katie E21:24 Rx3
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

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

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

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

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.