DAILY WOD

Thu, Jan 30 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (8 days ago)
250130 METCON250130 AT-HOME WODWEEK 3 CHALLENGE

250130 METCON


(Weight)
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Intended Stimulus:
-Perform 5 sets of 5 heavy back squats.
-All sets should be 70% or greater.
-Lift once every 3:00.
-Perform 5 challenging straight sets across vs. building to a 5-rep-max.
-Last tested 240709.


1st225 RxNidia Thu, Jan 30, 2025
2nd195 RxKherri Thu, Jan 30, 2025
3rd170 RxEmily S Thu, Jan 30, 2025
1st365 RxJeremy Thu, Jan 30, 2025
Jason Thu, Jan 30, 2025
2nd310 RxCaleb Nu Thu, Jan 30, 2025
3rd295 RxThomas C Thu, Jan 30, 2025

Jason365 Rx
Jeremy365 Rx
Caleb Nu310 Rx
Thomas C295 Rx
Justin U285 Rx
Ezra285 Rx
Andrew275 Rx
Chad275 Rx
Nidia225 Rx
John R205 Rx
Kherri195 Rx
Diego185 Rx
Emily S170 Rx
Thomas B170 Rx
Breanna155 Rx
Mari150 Rx
Lindsey C150 Rx
135-140-145-145-150
Olivia B145 Rx
Nicole Ha140 Rx
Steven W135 Rx
Kori135 Rx
Harley135 Rx
Maddie125 Rx
Dana F125 Rx
Alex D125 Rx
Laura M120 Rx
Jenny110 Rx
Kelly S110 Rx
Cecy105 Rx
Megan M105 Rx
Mariah90 Rx
Cindy72.5 Rx
Dana J30 Rx
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

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

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

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.