DAILY WOD

Mon, Jan 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Greg U
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)
250106 METCON250106 AT-HOME WOD250106 OPTIONAL STAMINA250106 OPTIONAL ACCESSORY

250106 METCON


(Rounds, Rx2, Rx3)
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)

Rx2: 10 pull-ups; (125/185 lb)

Rx3: 6 jumping pull-ups; 5 front squats (65/95 lb)

Intended Stimulus:
-Moderate-skill gymnastics endurance.
-Heavy front squat load that still allows for unbroken reps every even minute.
-Front squats from a rack; advanced athletes can take from the floor.
-Unbroken pull-ups through most odd minutes.


1st16 RxNidia Mon, Jan 6, 2025
2nd16 Rx2Kherri Mon, Jan 6, 2025
Lindsey C Mon, Jan 6, 2025
3rd16 Rx3Olivia B Mon, Jan 6, 2025
Dena Mon, Jan 6, 2025
Rebecca P Mon, Jan 6, 2025
Aidan Mon, Jan 6, 2025
Kelly P Mon, Jan 6, 2025
Kori Mon, Jan 6, 2025
Emma L Mon, Jan 6, 2025
Christine Mon, Jan 6, 2025
Diane Mon, Jan 6, 2025
Julia F Mon, Jan 6, 2025
Kristen Mon, Jan 6, 2025
Liv Mon, Jan 6, 2025
Megan S Mon, Jan 6, 2025
Cindy Mon, Jan 6, 2025
Jeanne Mon, Jan 6, 2025
1st16 RxJeremy Mon, Jan 6, 2025
2nd16 Rx2Caleb Nu Mon, Jan 6, 2025
Carson C Mon, Jan 6, 2025
Cooper T Mon, Jan 6, 2025
Thomas C Mon, Jan 6, 2025
Chad Mon, Jan 6, 2025
Justin U Mon, Jan 6, 2025
Justin T Mon, Jan 6, 2025
Jason Mon, Jan 6, 2025
3rd16 Rx3Tom Mon, Jan 6, 2025
Jaden Mon, Jan 6, 2025
William Mon, Jan 6, 2025
Dustin Mon, Jan 6, 2025
Andrew Mon, Jan 6, 2025
Adam Mon, Jan 6, 2025
Dale Mon, Jan 6, 2025

Nidia16 Rx
Jeremy16 Rx
Jason16 Rx2
Back squat
Justin T16 Rx2
Justin U16 Rx2
Chad16 Rx2
Thomas C16 Rx2
1/2 C2B
Lindsey C16 Rx2
Cooper T16 Rx2
Carson C16 Rx2
205#
Kherri16 Rx2
Caleb Nu16 Rx2
Jeanne16 Rx3
Cindy16 Rx3
Banded
Dale16 Rx3
125,pu
Megan S16 Rx3
Adam16 Rx3
goblet squats/toe assist jumping
Liv16 Rx3
105#/strict banded
Kristen16 Rx3
85#/jumping
Andrew16 Rx3
10 chin over bar
Julia F16 Rx3
105#/10 chin over bar
Diane16 Rx3
Dustin16 Rx3
10 chin over bar
Christine16 Rx3
10 chin over bar, 85#
Emma L16 Rx3
35#
Kori16 Rx3
Kelly P16 Rx3
8 jumping pull-ups
Aidan16 Rx3
5 pull-ups, 75#
Rebecca P16 Rx3
8 jumping pull-ups
William16 Rx3
3 Kip swings + 1 pullup, 55#
Dena16 Rx3
5 ring rows, 25#
Jaden16 Rx3
6 pull-ups, 140#
Olivia B16 Rx3
85#
Tom16 Rx3
6 pull-ups, 185#
Debra16
Mod
Trina16
Banded/105#
Laura B16
35, rr
Elizabeth16
Mod wod of rev def lunge/inverted rows
Pam16
55#/ring pulls
Jessica T16
Mod wod of rev def lunge/inverted rows
Aniki16
25#/ring pulls
Susan16
35#/ring pulls
Ginny16
25#/ring pulls
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