Daily WOD

Mon, Jan 13 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
250113 METCON250113 AT-HOME WOD250113 OPTIONAL STRENGTH250113 ACCESSORYWEEK 1 CHALLENGE

250113 METCON


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

5.0

93 reviews

Lyndsie Williams


a week 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


a week 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

Megan McCarthy


a week 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!

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

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