Daily WOD

Tue, Oct 1 2024

Mon, May 26, 2025 at 8:00am MURPH
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

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

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!

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

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!

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