DAILY WOD

Mon, Jan 13 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
250113 METCON250113 AT-HOME WOD250113 OPTIONAL STRENGTH250113 ACCESSORYWEEK 1 CHALLENGE

250113 METCON


(Time, Rx2, Rx3)
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)

Rx2: (75/115 lb)

Rx3: 16/20 cal; 12 hang power cleans
(35/45 lb)

Intended Stimulus:
-8:00-12:00.
-Bike calories in 2:30 or less each round.
-Moderately heavy hang power cleans in 1-3 sets and in under 2:00 each round.
-Advanced athletes who can complete a round in 3:00 or less, can choose to go heavier on the clean.


1st10:55 RxNidia Mon, Jan 13, 2025
2nd12:01 RxKherri Mon, Jan 13, 2025
3rd9:03 Rx2Lindsey C Mon, Jan 13, 2025
1st8:11 RxJeremy Mon, Jan 13, 2025
2nd9:53 RxEzra Mon, Jan 13, 2025
3rd10:55 RxJay Mon, Jan 13, 2025

Jeremy8:11 Rx
Ezra9:53 Rx
Nidia10:55 Rx
Jay10:55 Rx
Kherri12:01 Rx
Thomas C12:47 Rx
Chad13:57 Rx
Lindsey C9:03 Rx2
Blake P9:12 Rx2
Nicole Ha9:17 Rx2
Jessica L9:43 Rx2
85#
Cooper T9:54 Rx2
Lindsey H10:13 Rx2
Shane H10:13 Rx2
Harley10:26 Rx2
Jason11:25 Rx2
Julia F11:28 Rx2
John R11:40 Rx2
Tom12:47 Rx2
Andrew12:50 Rx2
Elijah13:01 Rx2
Justin U13:25 Rx2
125lbs
Kelley13:49 Rx2
Sadie7:35 Rx3
65#
Pam8:39 Rx3
Kelly P9:26 Rx3
Rx reps
Rebecca P9:29 Rx3
Rx reps
Laura B9:58 Rx3
Laura M10:14 Rx3
Row 24 cal/ 65 lbs
Breanna10:17 Rx3
20 cal, 75#
Diane10:26 Rx3
65lb
Ginny10:30 Rx3
Sarah Y10:35 Rx3
20 cal, 55#
Megan M10:55 Rx3
65#
Alice11:00 Rx3
Susan11:12 Rx3
Hope11:15 Rx3
Rx reps, 65#
Kelly S11:29 Rx3
55#, 24 cals
Diego11:45 Rx3
74#, 30cals
Dale12:01 Rx3
95#, 30cal, ski
Emma L12:10 Rx3
Mariah12:17 Rx3
65#, 20 cal
Kristen14:03 Rx3
65
Steven W15:12 Rx3
65lbs
Cindy15:20 Rx3
Elizabeth10:54
scaled
Adam12:36
95
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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.

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

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

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