Daily WOD

Mon, Jan 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Greg U
250106 METCON250106 AT-HOME WOD250106 OPTIONAL STAMINA250106 OPTIONAL ACCESSORY

250106 METCON


(Rounds, Int, Sc)
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 IntKherri Mon, Jan 6, 2025
Lindsey C Mon, Jan 6, 2025
3rd16 ScOlivia 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 IntCaleb 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 B Mon, Jan 6, 2025
3rd16 ScTom 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
Jason B16 Int
Back squat
Justin T16 Int
Justin U16 Int
Chad16 Int
Thomas C16 Int
1/2 C2B
Lindsey C16 Int
Cooper T16 Int
Carson C16 Int
205#
Kherri16 Int
Caleb Nu16 Int
Jeanne16 Sc
Cindy16 Sc
Banded
Dale16 Sc
125,pu
Megan S16 Sc
Adam16 Sc
goblet squats/toe assist jumping
Liv16 Sc
105#/strict banded
Kristen16 Sc
85#/jumping
Andrew16 Sc
10 chin over bar
Julia F16 Sc
105#/10 chin over bar
Diane16 Sc
Dustin16 Sc
10 chin over bar
Christine16 Sc
10 chin over bar, 85#
Emma L16 Sc
35#
Kori16 Sc
Kelly P16 Sc
8 jumping pull-ups
Aidan16 Sc
5 pull-ups, 75#
Rebecca P16 Sc
8 jumping pull-ups
William16 Sc
3 Kip swings + 1 pullup, 55#
Dena16 Sc
5 ring rows, 25#
Jaden16 Sc
6 pull-ups, 140#
Olivia B16 Sc
85#
Tom16 Sc
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

98 reviews

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

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2 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

melinda f


2 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

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2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Dale Auten


a year 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