DAILY WOD

Thu, Jan 16 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250116 METCON250116 AT-HOME WODWEEK 1 CHALLENGE

250116 METCON


(Reps, Rx2, Rx3)
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 Rx2
Dana F35 Rx2
Kelly S34 Rx2
Hunter31 Rx2
Ski
Diego21 Rx2
Emma L72 Rx3
Jeanne54 Rx3
85#, 450m
Kori50 Rx3
Megan M44 Rx3
85#, 450m
Steven W40 Rx3
#115, 300m run
Dustin10😜🤷‍♀️ Rx3
115#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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