Daily WOD

Fri, Feb 7 2025

Mon, May 26, 2025 at 8:00am MURPH
250207 METCON250207 AT-HOME WOD250207 OPTIONAL STRENGTHWEEK 4 CHALLENGE

250207 METCON


(Time, Int, Sc)
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)

Rx2: (75/115 lb); 12 wall-ball shots (10/14 lb)

Rx3: 7 rounds for time; (45/65 lb);
8 wall-ball shots (6/10 lb)

Intended Stimulus:
-10:00-15:00.
-Touch-and-go or fast singles on the power cleans.
-Unbroken wall-ball shots for at least 6 rounds; never more than two sets in a round.


1st11:07 RxEmily S Fri, Feb 7, 2025
2nd11:51 RxKherri Fri, Feb 7, 2025
3rd13:40 RxOlivia M Fri, Feb 7, 2025
1st9:50 RxJeremy Fri, Feb 7, 2025
2nd9:56 RxCarson C Fri, Feb 7, 2025
3rd11:24 RxEzra Fri, Feb 7, 2025

Jeremy9:50 Rx
Carson C9:56 Rx
Emily S11:07 Rx
Ezra11:24 Rx
Kherri11:51 Rx
Caleb Nu12:36 Rx
Olivia M13:40 Rx
Mari7:07 Int
Justin U8:38 Int
Christine9:48 Int
Thomas B9:55 Int
Jaden9:58 Int
Chad10:02 Int
Lindsey C10:15 Int
14# WB
Megan M10:25 Int
Trey W10:32 Int
Jeanne10:35 Int
Blake P10:39 Int
20# WB
Matt Br11:48 Int
Dana F12:05 Int
Aidan12:06 Int
15 WBs
Adam12:38 Int
Kelly S13:39 Int
Greg U5:40 Sc
12 WB Shots
Debra6:45 Sc
Susan10:10 Sc
Jacob L10:20 Sc
Dale10:23 Sc
95# BB, 14# WB (12 Reps)
Erika R10:23 Sc
65# BB, 8# WB (12 Reps)
Alice11:01 Sc
10 rds
Pam11:05 Sc
10 rds
Kristen14
scaled
Cindy10:23
65#/10# rx reps
Scott P10:48
rx2 with 95#
Aniki11:14
10 rds with 15# pc
Hope11:49
70# BB, 10# WB (15 reps)
Jessica T12:30
#115/20 pound air squats - all reps
Blake L☑️ Sc
Julie☑️ Int
Trina☑️ Int
Elizabeth☑️
Bench press, shallow air squats.
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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2 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

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2 months 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!

Lyndsie Williams


2 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!

Dale Auten


a year ago

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2 months 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