DAILY WOD

Wed, Dec 11 2024

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Carson C(1)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
241211 METCON241211 AT-HOME WOD241211 OPTIONAL CFG 2021 EVENT 10 SOLO

241211 METCON


(Weight, Rx2, Rx3)
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Rx2: Same as Rx'd

Rx3: 3 thrusters;
AMRAP 1: Max-rep thrusters (35/45 lb)

Intended Stimulus:
-Heavy day relative to each athlete's capacity.
-Increase loading across as many reps as possible.
-Start around 50-60% of 1-rep-max thruster.
-10+ reps in the final set.
-Newer athletes should use a lighter load to practice sound mechanics before adding intensity.


1st165 RxNidia Wed, Dec 11, 2024
2nd155 RxKherri Wed, Dec 11, 2024
3rd135 RxJessica T Wed, Dec 11, 2024
1st270 RxJeremy Wed, Dec 11, 2024
2nd240 RxThomas C Wed, Dec 11, 2024
3rd235 RxCarson C Wed, Dec 11, 2024

Jeremy270 Rx
15 @ 160
Thomas C240 Rx
12 @ 140#
Carson C235 Rx
15 @ 140
Caleb Nu225 Rx
16 @ 135
Cooper T215 Rx
10 @ 135
Elijah205 Rx
5 @ 125
Tom205 Rx
Justin U185 Rx
25 @ 95#
Chad185 Rx
15 @ 95#
Nidia165 Rx
15 @ 105#
Aaron C165 Rx
6 @ 100
John R165 Rx
10 @ 115
Kherri155 Rx
22 @ 95
Jessica T135 Rx
18 @ 80#
Thomas B135 Rx
16 @ 85
Lindsey C130 Rx
10 @ 77.5
Jaden130 Rx
12 @ 80#
Breanna125 Rx
12 @ 75
Jules125 Rx
Jessica L120 Rx
13 @ 72.5
Julia F115 Rx
20 @ 65#
Dale110 Rx
20 @ 66.25
Harley110 Rx
13 @ 65
Jeanne100 Rx
16 @ 60#
Cecy100 Rx
17 @ 60#
Christine95 Rx
22 @ 55#
Robbie95 Rx
18@60
Kristen90 Rx
20 @ 55#
Liv90 Rx
20 @ 55#
Kelly P90 Rx
16 @ 55
Kelly S85 Rx
18 @ 50#
Jenny65 Rx
22 @ 40#
Alice57.5 Rx
20 @ 35#
Pam57.5 Rx
15 @ 35#
Julie55 Rx
9 @ 55#
Susan50 Rx
15 @ 30#
Aniki30 Rx
20 @ 15#
Elizabeth65
BP - 20 @ 45#
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

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

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.