Daily WOD

Thu, Jan 30 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (4 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

98 reviews

Megan McCarthy


2 weeks 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 weeks 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

melinda f


2 weeks 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

Lyndsie Williams


2 weeks 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!

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