DAILY WOD

Tue, Oct 29 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
241029 METCON241029 AT-HOME WODMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241029 METCON


(Time, Rx2, Rx3)
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)

Rx2: 40 double-unders; (20/35 lb)

Rx3: 400-m run; 40 single-unders; 20 DB goblet carry reverse lunges (15/25 lb)

Intended Stimulus
-12:00-16:00.
-Runs in 5:00 or less.
-Double-unders in :30-1:00. Athletes can spend up to 2:00 accumulating reps if they’re working to develop this skill.
-Lunges in 1:00-2:00.
-Continuous movement through the lunges.


1st12:20 RxOlivia M Tue, Oct 29, 2024
2nd13:48 RxJessica L Tue, Oct 29, 2024
3rd13:53 RxNidia Tue, Oct 29, 2024
1st11:37 RxJeremy Tue, Oct 29, 2024
2nd11:57 RxCarson C Tue, Oct 29, 2024
3rd15:02 RxCaleb Nu Tue, Oct 29, 2024

Jeremy11:37 Rx
48 cal bike
Carson C11:57 Rx
Olivia M12:20 Rx
Jessica L13:48 Rx
4 x 200m run
Nidia13:53 Rx
Caleb Nu15:02 Rx
Jessica T15:06 Rx
bike
Kherri16:38 Rx
Lindsey H17:43 Rx
Aidan14:38 Rx2
Lindsey C16:18 Rx2
All Rx except 40 DU
Dana F19:00 Rx2
Rx w/ 25# DB,
Laura M21:30 Rx2
25# DB
Emily G12:47 Rx3
RX with singles
Kelly P13:34 Rx3
Rx w/ 20# DB
Diego13:35 Rx3
Rx reps, single unders, 35# DB
Liv13:57 Rx3
30#, 60 singles
Kori14:24 Rx3
RX with 400m
Jaden14:52 Rx3
RX with singles
Megan M15:06 Rx3
Rx reps, single unders, 20# DB
Cecy15:15 Rx3
30#, 60 singles
Rebecca P15:17 Rx3
40 SUs
Kelly S15:59 Rx3
25#, 60 singles
Hope16:35 Rx3
800m, 25# DB, DU attempts
Jocelyn17:00 Rx3
20#
Shelby B18:37 Rx3
600m, 60 SUs, 25# DB
Chad13:22
scaled
Justin U14:26
Double Singles
Maddy15:31
Singles 25#
Katie E15:45
800m, 35#, 60 singles
Jeanne16:50
Singles
Justin T16:50
Bike 60 cals
Tom21:23
800m, 2:00 DU practice, 40 reps w/ 50# DB
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

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

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.