Daily WOD

Tue, Jan 21 2025

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Andrew(3)
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
250121 METCON250121 POST-WOD SKILL250121 AT-HOME WOD250121 OPTIONAL STRENGTH250121 OPTIONAL ACCESSORYWEEK 2 CHALLENGE

250121 METCON


(Time, Sc, Fnd)
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 Sc
Kori14:35 Sc
Kherri14:40 Sc
Jessica L14:54 Sc
Liv15:07 Sc
Andrew15:11 Sc
Dan15:15 Sc
Mindy15:20 Sc
K2E
Kyle15:30 Sc
Cooper T15:47 Sc
Cecy15:50 Sc
Julia F16:01 Sc
Jaden16:05 Sc
Lindsey C16:30 Sc
Rx reps
Chad17:30 Sc
Rx reps
Kelly S14:05 Fnd
Kristen14:32 Fnd
Aaron C15:30 Fnd
Kaylin16:15 Fnd
Jessica T13:49
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a week ago

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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

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a week ago

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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