Daily WOD

Mon, Jan 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Greg U
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (2 days ago)
250106 METCON250106 AT-HOME WOD250106 OPTIONAL STAMINA250106 OPTIONAL ACCESSORY

250106 METCON


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

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Cayla Brantley


2 weeks 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

Megan McCarthy


2 weeks 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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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

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2 weeks ago

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2 weeks 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