DAILY WOD

Tue, Jan 21 2025

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Andrew(3)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
250121 METCON250121 POST-WOD SKILL250121 AT-HOME WOD250121 OPTIONAL STRENGTH250121 OPTIONAL ACCESSORYWEEK 2 CHALLENGE

250121 METCON


(Time, Rx2, Rx3)
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold

Rx2: 1:30 plank hold; 20 V-ups;
20 knees-to-chest; 1:30 plank hold

Rx3: 1:00 plank hold from the knees;
200/250-m row; 20 sit-ups; 20 ring row;
20 hanging knee-raises; 200/250-m row;
1:00 plank hold from the knees

Intended Stimulus:
-11:00-16:00.
-Plank holds in 3 sets or less.
-Row efforts in 2:00 or less.
-V-ups, pull-ups, and knees-to-elbows in 6:00 or less (combined).


1st14:08 RxNidia Tue, Jan 21, 2025
2nd15:31 RxMari Tue, Jan 21, 2025
3rd20:15 RxLaura M Tue, Jan 21, 2025
1st14:00 RxCarson C Tue, Jan 21, 2025
2nd14:59 RxThomas C Tue, Jan 21, 2025
3rd15:54 RxJustin U Tue, Jan 21, 2025

Carson C14:00 Rx
Nidia14:08 Rx
Thomas C14:59 Rx
Mari15:31 Rx
Airbike
Justin U15:54 Rx
Laura M20:15 Rx
Diane9:50 Rx2
Kori14:35 Rx2
Kherri14:40 Rx2
Jessica L14:54 Rx2
Liv15:07 Rx2
Andrew15:11 Rx2
Dan15:15 Rx2
Mindy15:20 Rx2
K2E
Kyle15:30 Rx2
Cooper T15:47 Rx2
Cecy15:50 Rx2
Julia F16:01 Rx2
Jaden16:05 Rx2
Lindsey C16:30 Rx2
Rx reps
Chad17:30 Rx2
Rx reps
Kelly S14:05 Rx3
Kristen14:32 Rx3
Aaron C15:30 Rx3
Kaylin16:15 Rx3
Jessica T13:49
scaled
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