DAILY WOD

Thu, Dec 5 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
241205 METCON241205 POST-WOD SKILL

241205 METCON


(Time, Rx2, Rx3)
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.

Rx2: 300-m run

Rx3: 200-m run

Intended Stimulus:
-Run efforts in 2:30 or less through all rounds.
-:90+ rest every round.
-Similar workouts performed on 230928 and 230503.


1st1:26 RxOlivia M Thu, Dec 5, 2024
2nd1:33 RxLiv Thu, Dec 5, 2024
Mari Thu, Dec 5, 2024
3rd1:35 RxNidia Thu, Dec 5, 2024
1st1:23 RxCarson C Thu, Dec 5, 2024
2nd1:25 RxDan Thu, Dec 5, 2024
3rd1:30 RxJaden Thu, Dec 5, 2024
Cooper T Thu, Dec 5, 2024
Dustin Thu, Dec 5, 2024

Carson C1:23 Rx
Dan1:25 Rx
Olivia M1:26 Rx
1:23/1:23/1:26/1:24/1:23
Dustin1:30 Rx
Cooper T1:30 Rx
Jaden1:30 Rx
Mari1:33 Rx
Liv1:33 Rx
Nidia1:35 Rx
Justin U1:40 Rx
Chad1:44 Rx
Thomas C1:51 Rx
Jenny1:55 Rx
Adam1:56 Rx
Dana F2:01 Rx
Kherri2:01 Rx
Olivia B2:08 Rx
500m Row
Andrew2:10 Rx
Jeanne2:22 Rx
Hope2:22 Rx
1,250m Bike/500m Row
Kori1:31 Rx2
Katie E1:36 Rx2
400m=2:02
Jessica T1:39 Rx2
Cecy1:03 Rx3
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

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

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.

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