DAILY WOD

Wed, Oct 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (9 days ago)
241030 METCON241030 POST-SKILL WOD241030 AT-HOME WOD241030 OPTIONAL STRENGTHMEN’S SQUAT-TOBERWOMEN’S SQUAT-TOBER

241030 METCON


(Time, Rx2, Rx3)
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats

Rx2: (45/65 lb)

Rx3: (35/45 lb)

Intended Stimulus:
-3:00-7:00.
-Each movement in 1-2 sets each round.
-Short, sprint effort with a categorically easy load.
-Grip, shoulder, and leg fatigue will make it hard to maintain unbroken sets, but rest breaks should be :10 or less.


1st4:26 RxNidia Wed, Oct 30, 2024
2nd4:46 RxJessica T Wed, Oct 30, 2024
3rd8:32 RxHarley Wed, Oct 30, 2024
1st5:23 RxThomas C Wed, Oct 30, 2024
2nd6:05 RxCaleb Nu Wed, Oct 30, 2024
3rd6:32 RxChad Wed, Oct 30, 2024

Nidia4:26 Rx
Jessica T4:46 Rx
Thomas C5:23 Rx
Caleb Nu6:05 Rx
Chad6:32 Rx
Cooper T6:58 Rx
Justin U7:26 Rx
Harley8:32 Rx
Olivia M9:22 Rx
Erika R9:30 Rx
Tom13:49 Rx
Mari2:52 Rx2
Katie E4:24 Rx2
Ian N4:45 Rx2
Lynda4:58 Rx2
Dale5:33 Rx2
Rx2 w/ front squats
Stephen5:50 Rx2
Christine5:55 Rx2
Kelley6:21 Rx2
Laura M7:00 Rx2
Adam7:20 Rx2
John R7:27 Rx2
Kristen7:33 Rx2
Olivia B9:58 Rx2
Greg U4:41 Rx3
55#
Alice5:46 Rx3
Jeanne5:55 Rx3
Megan M6:25 Rx3
Rebecca P6:34 Rx3
Jenny6:47 Rx3
Susan6:47 Rx3
Pam8:24 Rx3
Kelly P8:32 Rx3
Alex D9:03 Rx3
Daniel A9:26 Rx3
Megan S10:11 Rx3
Ginny6:00
20#/12-9-5
Connie7:10
Mod
Elizabeth10:00
Mod wod
Debra✅
scaled
Jason✅
scaled
Andrew✅
scaled
Lindsey HYesterday’s wod
scaled
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

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.

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