Daily WOD

Thu, Jan 23 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250123 METCON250123 AT-HOME WOD250123 POST-WOD SKILLWEEK 2 CHALLENGE

250123 METCON


(Time, Int, Sc)
For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run

Rx2: (24/24 in); (24/24 in); (20/20 in)

Rx3: 10 box jumps (12/12 in); 200-m run;
12 box jumps (8/8 in); 200-m run;
15 box jumps (4/4 in); 200-m run;
– Use 1-2 stacked 45-lb plates to preserve the jumping stimulus for those able to jump but not to the full box height.

Intended Stimulus:
-7:00-13:00.
-Box jumps in 1:00-2:00.
-Runs in 1:45-2:15.
-Box jump height decreases as volume increases.
-Retest from 240619.


1st2 Hours 55 Minutes RxLiv Thu, Jan 23, 2025
2nd8:32 RxOlivia M Thu, Jan 23, 2025
3rd8:57 RxMari Thu, Jan 23, 2025
1st7:41 RxKyle Thu, Jan 23, 2025
2nd8:27 RxDan Thu, Jan 23, 2025
3rd8:45 RxCooper T Thu, Jan 23, 2025

Liv2 Hours 55 Minutes Rx
12 Mile Ruck, 35lbs (Dry), 8lb ruck
Kyle7:41 Rx
Dan8:27 Rx
Olivia M8:32 Rx
Cooper T8:45 Rx
At Home
Justin U8:47 Rx
Mari8:57 Rx
Thomas B9:19 Rx
Chad9:26 Rx
Jason B9:54 Rx
1000m Bike
Nidia9:54 Rx
John R10:03 Rx
Ezra10:30 Rx
Aidan10:54 Rx
Kaylin12:51 Rx
Julia F9:37 Int
At home w treadmill
Emily S9:46 Int
26in, 24, 20
Kori9:54 Int
Adam10:20 Int
Step ups
Diego10:37 Int
Kherri11:24 Int
Steven W11:30 Int
300m run
Harley12:26 Int
Jenny13:18 Int
Laura M13:22 Int
Rx reps/ 30 in step ups/ 400 m row
Greg U14:40 Int
24” box all rounds
Cindy10:15 Sc
Rx Reps: Step-Ups @ 24”, 24”, 20”; 400m Rows
Olivia B10:41 Sc
Rx2 Jumps, 200m Runs
Emma L11:25 Sc
Rx Reps, 20” & 16” Box, 400m Runs
Breanna11:35 Sc
16” Box Jumps & Step-Ups, 200m Runs
Mariah12:40 Sc
Rx2 Jumps, 300m Runs
Kelly S13:20 Sc
Rx Reps: 20”, 16”, 16”; 400m Runs
Debra13:51 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


4 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

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Lyndsie Williams


4 months 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!

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte