DAILY WOD

Wed, Nov 13 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
241113 METCON241113 AT-HOME WOD241113 OPTIONAL ACCESSORY

241113 METCON


(Time, Rx2, Rx3)
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders

Rx2: (10/14 lb); 30 double-unders

Rx3: 20 wall-ball shots (6/10 lb); 45 single-unders

Intended Stimulus:
-8:00-12:00.
-Wall-ball shots in sets of 10 or more.
-Double-unders in 2:00 or less.


1st7:11 RxNidia Wed, Nov 13, 2024
2nd8:08 RxOlivia M Wed, Nov 13, 2024
3rd9:32 RxKherri Wed, Nov 13, 2024
1st9:12 RxCaleb Nu Wed, Nov 13, 2024
2nd9:37 RxChase To Wed, Nov 13, 2024
3rd10:47 RxCooper T Wed, Nov 13, 2024

Nidia7:11 Rx
Olivia M8:08 Rx
Caleb Nu9:12 Rx
Kherri9:32 Rx
Chase To9:37 Rx
Lindsey C9:46 Rx
Nicole Ha9:56 Rx
Cooper T10:47 Rx
Matt Br11:38 Rx
Jason7:44 Rx2
Tom10:00 Rx2
Cecy10:16 Rx2
Ian N10:51 Rx2
All reps/14#
Laura M11:02 Rx2
Dale6:09 Rx3
14# full reps & singles. Time to go heavier on WB
Megan M6:11 Rx3
Susan6:29 Rx3
Kelly P6:30 Rx3
Rx Reps, 10#, Singles
Rebecca P6:35 Rx3
Rx Reps, 10#, Singles
Alex D6:56 Rx3
Rx Reps, 10#, Singles
Pam7:03 Rx3
Jocelyn7:51 Rx3
Rx Reps, SUs
Kaylin8:45 Rx3
10#, 30 DU, 90 Singles, 90 Singles
Christine9:45 Rx3
Rx reps 10#/180 Singles
Greg U10:09 Rx3
30/WB 14lb 90/SU
Alice10:15 Rx3
Steven W13
Singles 14#
Ginny6:05
scaled
Mari6:40
scaled
Blake P6:48
Sub bike for DU
Adam7:46
scaled
Thomas C7:47
Sub bike for DU
Julia F8:11
scaled
Elizabeth9:15
Bike 12 C, 30 lunge
Justin U9:42
RX 135 singles
Jeanne9:48
scaled
Katie E10:42
14#, 180 singles
Sarah Y11:00
10# single/double
Julie11:01
10# 60 singles
Kristen11:30
scaled
Chad11:47
single-single-double
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

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.

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