Daily WOD

Mon, Jan 13 2025

Mon, May 26, 2025 at 8:00am MURPH
250113 METCON250113 AT-HOME WOD250113 OPTIONAL STRENGTH250113 ACCESSORYWEEK 1 CHALLENGE

250113 METCON


(Time, Int, Sc)
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 IntLindsey 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 Int
Blake P9:12 Int
Nicole Ha9:17 Int
Jessica L9:43 Int
85#
Cooper T9:54 Int
Lindsey H10:13 Int
Shane H10:13 Int
Harley10:26 Int
Jason B11:25 Int
Julia F11:28 Int
John R11:40 Int
Tom12:47 Int
Andrew12:50 Int
Elijah13:01 Int
Justin U13:25 Int
125lbs
Kelley13:49 Int
Sadie7:35 Sc
65#
Pam8:39 Sc
Kelly P9:26 Sc
Rx reps
Rebecca P9:29 Sc
Rx reps
Laura B9:58 Sc
Laura M10:14 Sc
Row 24 cal/ 65 lbs
Breanna10:17 Sc
20 cal, 75#
Diane10:26 Sc
65lb
Ginny10:30 Sc
Sarah Y10:35 Sc
20 cal, 55#
Megan M10:55 Sc
65#
Alice11:00 Sc
Susan11:12 Sc
Hope11:15 Sc
Rx reps, 65#
Kelly S11:29 Sc
55#, 24 cals
Diego11:45 Sc
74#, 30cals
Dale12:01 Sc
95#, 30cal, ski
Emma L12:10 Sc
Mariah12:17 Sc
65#, 20 cal
Kristen14:03 Sc
65
Steven W15:12 Sc
65lbs
Cindy15:20 Sc
Elizabeth10:54
scaled
Adam12:36
95
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


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

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!

Lyndsie Williams


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

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