DAILY WOD

Thu, Jan 23 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
250123 METCON250123 AT-HOME WOD250123 POST-WOD SKILLWEEK 2 CHALLENGE

250123 METCON


(Time, Rx2, Rx3)
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
Jason9:54 Rx
1000m Bike
Nidia9:54 Rx
John R10:03 Rx
Ezra10:30 Rx
Aidan10:54 Rx
Kaylin12:51 Rx
Julia F9:37 Rx2
At home w treadmill
Emily S9:46 Rx2
26in, 24, 20
Kori9:54 Rx2
Adam10:20 Rx2
Step ups
Diego10:37 Rx2
Kherri11:24 Rx2
Steven W11:30 Rx2
300m run
Harley12:26 Rx2
Jenny13:18 Rx2
Laura M13:22 Rx2
Rx reps/ 30 in step ups/ 400 m row
Greg U14:40 Rx2
24” box all rounds
Cindy10:15 Rx3
Rx Reps: Step-Ups @ 24”, 24”, 20”; 400m Rows
Olivia B10:41 Rx3
Rx2 Jumps, 200m Runs
Emma L11:25 Rx3
Rx Reps, 20” & 16” Box, 400m Runs
Breanna11:35 Rx3
16” Box Jumps & Step-Ups, 200m Runs
Mariah12:40 Rx3
Rx2 Jumps, 300m Runs
Kelly S13:20 Rx3
Rx Reps: 20”, 16”, 16”; 400m Runs
Debra13:51 Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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.

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

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

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