Daily WOD

Thu, Jan 16 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
250116 METCON250116 AT-HOME WODWEEK 1 CHALLENGE

250116 METCON


(Reps, Sc, Fnd)
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.

Rx2: (105/155 lb)

Rx3: 250-m row; (55/75 lb)

Intended Stimulus:
-Each row in 2:00 or less.
-:30+ for deadlifts; 10+ reps.
-Consistent rep count through all 5 rounds.
-Comparable to 241202.


1st70 RxKherri Thu, Jan 16, 2025
2nd62 RxKatie E Thu, Jan 16, 2025
3rd39 RxNicole Ha Thu, Jan 16, 2025
Olivia B Thu, Jan 16, 2025
1st69 RxJeremy Thu, Jan 16, 2025
2nd51 RxThomas B Thu, Jan 16, 2025
3rd49 RxThomas C Thu, Jan 16, 2025

Kherri70 Rx
Jeremy69 Rx
Katie E62 Rx
Thomas B51 Rx
Thomas C49 Rx
Jason47 Rx
Chad45 Rx
Justin U40 Rx
Olivia B39 Rx
Nicole Ha39 Rx
Andrew24 Rx
Laura M15 Rx
2:13 each row/ consistent there
Hope57 Sc
Dana F35 Sc
Kelly S34 Sc
Hunter31 Sc
Ski
Diego21 Sc
Emma L72 Fnd
Jeanne54 Fnd
85#, 450m
Kori50 Fnd
Megan M44 Fnd
85#, 450m
Steven W40 Fnd
#115, 300m run
Dustin10😜🤷‍♀️ Fnd
115#
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!

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

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

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