Daily WOD

Tue, Jan 21 2025

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Andrew(3)
250121 METCON250121 POST-WOD SKILL250121 AT-HOME WOD250121 OPTIONAL STRENGTH250121 OPTIONAL ACCESSORYWEEK 2 CHALLENGE

250121 METCON


(Time, Int, Sc)
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 Int
Kori14:35 Int
Kherri14:40 Int
Jessica L14:54 Int
Liv15:07 Int
Andrew15:11 Int
Dan15:15 Int
Mindy15:20 Int
K2E
Kyle15:30 Int
Cooper T15:47 Int
Cecy15:50 Int
Julia F16:01 Int
Jaden16:05 Int
Lindsey C16:30 Int
Rx reps
Chad17:30 Int
Rx reps
Kelly S14:05 Sc
Kristen14:32 Sc
Aaron C15:30 Sc
Kaylin16:15 Sc
Jessica T13:49
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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!

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

Lyndsie Williams


2 months ago

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