DAILY WOD

Fri, Feb 14 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250214 METCON250214 AT-HOME WOD250214 OPTIONAL STRENGTHWEEK 5 CHALLENGE

250214 METCON


(Weight, Rx2, Rx3)
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.

Rx2: 7 box jumps (20/24 in)

Rx3: 7 box step-ups (12/12 in)

Intended Stimulus:
-Box jumps in :20-:30.
-Unbroken squat cleans finished by 1:00 to allow at least 1:00 of rest.
-Athlete chooses load.
-Lower-body strength and endurance.


1st155 RxKherri Fri, Feb 14, 2025
2nd130 RxEmily S Fri, Feb 14, 2025
3rd125 RxOlivia M Fri, Feb 14, 2025
1st255 RxJeremy Fri, Feb 14, 2025
2nd235 RxCarson C Fri, Feb 14, 2025
3rd215 RxCaleb Nu Fri, Feb 14, 2025

Jeremy255 Rx
Carson C235 Rx
Caleb Nu215 Rx
Ezra195 Rx
Tom185 Rx
155/185
Kyle185 Rx
Shane H175 Rx
Kherri155 Rx
Justin U135 Rx
30 inch Box
Emily S130 Rx
Olivia M125 Rx
Thomas B115 Rx
Harley115 Rx
Nicole Ha115 Rx
John R115 Rx
Diego115 Rx
Ian N110 Rx
Dale105 Rx
“Masters” RX. 20” box
Chad95 Rx
7 rounds
Lindsey C95 Rx
Erika R95 Rx
Kristen75 Rx
Blake L65 Rx
Sarah Y65 Rx
Jeanne65 Rx
Kelly S65 Rx
Christine65 Rx
Greg U45 Rx
Diane45 Rx
Pam35 Rx
Alice35 Rx
Emma L35 Rx
Mari30 Rx
Katie E85 Rx3
16”+ 25# plate jumps
Debra35 Rx3
Trina85
16in/step up
ElizabethMod Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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.

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

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