DAILY WOD

Wed, Jan 1 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
DIANE on Jan 1, 2026 (11 days ago)
250101 METCON250101 POST-WOD SKILL250101 OPTIONAL ACCESSORY250101 OPTIONAL STRENGTH

250101 METCON


(Time, Rx2, Rx3)
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

Rx2: 30 hand-release push-ups; (20/35 lb)

Rx3: 400-m run; 30 hand-release push-ups from the knees; 30 single-arm DB front rack walking lunges (10/15 lb); 400-m run

Intended Stimulus:
-10:00-15:00.
-Run efforts in 3:00-4:30.
-Hand-release push-ups in 2:00-4:00.
-Single-arm dumbbell overhead lunges in 1:15-3:00.
-Moderate-duration chipper that uses both upper and lower-body interference to challenge and develop muscular endurance.


1st12:24 RxJeremy Wed, Jan 1, 2025

Jeremy12:24 Rx
2400m bike
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

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

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.